“Friday 10.15.2021”

Vagabond of the Month for September: Nikki D


Best thing about Vagabond:

So many things.  Everyone talks about the community, which is absolutely true.  You won’t find a better, more dedicated, or more connected staff and client base anywhere.  But the things I’d like to spotlight are 1) Jay’s music.  Hands down, the best part of the gym for me!  2) Injury prevention and rehabilitation:  I came in with an awful back that I threw out all the time.  With the advice and support of Kevin and all of the coaches, I’ve learned what exercises to avoid and what muscles I need to strengthen, and – knock on wood – my back hasn’t ever felt better.  3) The work outs are so dynamic and exciting – I’m never bored.  Its like learning a new sport in my 30s.  I’m always excited to come back, try something new, and challenge myself further.  I feel like I really kicked some ass every single time I walk out of the gym.


Vagabond Trunk or Treat on Saturday, October 30th, 2021 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10.30 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
3 Sets of the following:

10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters


II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Posterior Bending + Conditioning

A1. Trap Bar Deadlift, 8 reps x 4 sets, rest 15 seconds.

A2. Box Jump, 5 reps explosive(step down) or DB Hold/each hand Jump Squats, 10 reps repetitive x 4 sets, rest 60 seconds.

B1. Single Leg Split Squats, 8 reps/each leg x 3 sets, rest 15 seconds.

B2. Seated Row or Lat Pull Down, 12-15 reps  or Barbell Row(8-10 reps), x 3 sets, rest 60 seconds.


C. Conditioning of the following:

6 Sets of the following:

3 Minutes of the following:

8 Cal Assault Bike 

8 TRX Row

8 Ball Slams

8 Shoulder Taps/each way or 20 Second FLR Hold

8 Barbell Push Press

*Rest 60-90 seconds between sets*


B. Fitness Phase

Lower Body Squatting + Conditioning

A1. Sumo Deadlift, 3 reps x 5 sets, rest 15 seconds.

A2. Standing Single Arm DB Strict Press, 7-8 reps/each arm x 4 sets, rest 60 seconds.

B1. DB Man Maker Row, 5 reps/each arm x 3 sets, rest 30 seconds.

*Be in a push up position with dumbbells each hand, 1 rep consist of a push up and then row with each arm, if you need to scale, you can do knee push ups, then row.*

B2. Tricep Rope Push Downs, 12-15 reps x 3 sets, rest 30 seconds.


C. Conditioning of the following:

6 Sets of the following:

3 Minutes of the following:

8/6 Cal Row

4 Pull Ups or TRX Row

15 Second KB or DB Farmer’s Hold

4 Box Jumps Step-Down or 4 step-ups/each leg

15 Second Shoulder Taps or FLR Hold

4 Barbell Strict Press

*Rest 60-90 seconds between sets*

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