Vagabond of the Month for September: Alyse Mciver
There are a lot of really great things about Vagabond but what sets it apart for me is the amazing ladies at babysitting. I have been a part of some really amazing gyms Who all have great communities and Vagabond is definitely one of them But having my children safe and taken care of by some truly amazing women elevates it to the next level. You can’t find that anywhere else. It’s an added bonus that the instructors are really good at what they do and anytime I need clarification or tips on how to do something better they come in was really great answers from workouts to stretches to form. All in all I’m super grateful to have found this gym (thank you Becca marinaro) And I see myself sticking around for a really long time!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
3 Minutes Foam Roll
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2 Sets of the following:
150 Meter Row or 100 Meter Run + 10 Slam Balls + 10 DB Thrusters Lightweight + 150 Meter Row or 100 Meter Run + 10 TRX Row + 10 Shoulder Taps/each way
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Push/Upper Body Pull + Conditioning
A1. DB Single Arm Floor Press, 8 reps/each arm x 4 sets, rest 30 seconds.
*Make sure you have one dumbbell in one hand, and no dumbbell in other hand, focus on lower back being neutral and resisting rotation as you descend the DB into lowering position.*
*Last week we did 10 reps/each arm, go up in weight this week, 8 reps/each arm*
A2. Seated Rows, 12 reps x 4 sets, rest 30 seconds.
A3. DB Arnold Press, 12 reps x 4 sets, rest 30 seconds.
A4. DB Zotman Curls, 12 reps x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
25 Minutes on the Clock @ Moderate Effort of the following:
10 DB or KB Strict Press
12/10 Cal Assault Bike
10 Burpees
12/10 Cal Row
10 Shoulder Taps/each way(20 Second FLR Hold)
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Barbell Thrusters, 1 reps(build up in weight each set, last week we did 2 reps) x 4 sets, rest 15 seconds.
A2. Spiderman Stretch, 5 reps/each leg x 4 sets, rest 30 seconds.
A3. Seated Rows, 15 reps x 4 sets, rest 30 seconds.
A4. Quad T-Spine Rotation, 5 reps/each way @ 2-3 second hold each rep x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
25 Minutes of the following:
10 Barbell Strict Press Mod Weight
15 Cal Row(Run 200 Meters)
10 KB Row/each arm Knee on Bench
15 DB Curls Slow Tempo
10 Shoulder Taps/each way(20 Second FLR Hold)
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