Week 159(Week of 2/2/26)
Week 159(Week of 2/2/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 10 reps x 4 sets, rest 1:00 *0 Second Iso Hold at Top + 1 Second Lowering Phase* A2. DB Standing Arnold Press, 10-12 reps @ 2 second lowering…
Email: kevin@vbwayfitness.com
Call Us: 508-930-8734
Month: January 2026
“Monday 2.2.2026”
Vagabond of the Month for December: Marianne Kiely Proudest VB Way Moments I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes 2-3 Sets of the following for suggested warm up: 5 Inch Worms 5 Goblet Squats 5 Broad Jumps 10 Meter…
“Saturday 1.31.2026 + Sunday 2.1.2026”
Vagabond of the Month for December: Marianne Kiely Proudest VB Way Moments I. Dynamic and Mobility Prep Warm-Up:2-3 Minutes of Bike/Row/Jump Rope Warm-Up+ Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events + II. Phases Strength + Conditioning:…
“Friday 1.30.2026”
Vagabond of the Month for December: Marianne Kiely Proudest VB Way Moments I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes3 Minutes of Cardio Option Warm-Up+ 2-3 Sets of the following for suggested warm up: 10 Shoulder Taps/each way 5 Samson…
“Thursday 1.29.2026”
Vagabond of the Month for December: Marianne Kiely Proudest VB Way Moments I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes 2-3 Sets of the following for suggested warm up: 60 Second Cardio Option 10 Meter Spiderman Stretch 20 Meter High…
“Wednesday 1.28.2026”
Vagabond of the Month for December: Marianne Kiely Proudest VB Way Moments I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes 2-3 Sets of the following for suggested warm up: 60 Second Cardio Option 5 Spiderman Stretch/each way 5 Ball Slams…
“Tuesday 1.27.2026”
Vagabond of the Month for December: Marianne Kiely Proudest VB Way Moments I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes 3 Sets of the following for suggested warm up: 20 Meter High Knees 5 Push Ups 5 Burpees 20 Meter…
Week 158(Week of 1/26/26)
Week 158(Week of 1/26/26) Day 1: A1. Banded Pull Up or Assisted Pull Up Machine, 3 reps x 4 sets, rest 1:00 *5 Second Iso Hold at Top + 3 Second Lowering Phase* A2. Barbell Strict Press, 10-12 reps @ 3 second lowering each…
“Monday 1.26.2026 + Gym Close Due to Snowstorm”
Vagabond of the Month for December: Marianne Kiely Proudest VB Way Moments I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes 2-3 Sets of the following for suggested warm up: 5 Inch Worms 5 Goblet Squats 5 Broad Jumps 10 Meter…
“Saturday 1.24.2026 + Sunday 1.25.2026”
Vagabond of the Month for December: Marianne Kiely Proudest VB Way Moments I. Dynamic and Mobility Prep Warm-Up:2-3 Minutes of Bike/Row/Jump Rope Warm-Up+ Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events + II. Phases Strength + Conditioning:…