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.
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Vagabond Trunk or Treat on Sunday, October 31st, 2021 @ 12:00 pm:
Due to the predicted rain on Saturday, we will be pushing the trunk or treat to Sunday October 31st starting at 12 at Vagabond and finish up at 130 pmish so can get to your regular planned Halloween Activities!Bring kids and family and dress your car up and have some fun at VBWAY!
Bring the kids down 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
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5 Minutes of the following:
Client Option Warm-Up
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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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending + Conditioning
A1. Trap Bar Deadlift, 4 reps x 4 sets, rest 15 seconds.
*People can take a monster band and put around knees for some extra work, keep knees engaged, slight push out, but find good balance of pushing knees agst band and not too much.*
A2. KB Side Bends, 8 reps/each way x 4 sets, rest 60 seconds.
B1. KB Deadlifts, 12 reps x 3 sets, rest 15 seconds.
B2. Seated Cable Pull Down Single Arm, 12 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
5 Sets of the following:
12 Goblet Squats
30 Meter KB Farmer’s Walk
12 Russian KBS
30 Second FLR Hold or Plank Holds or Shoulder Taps
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Sumo Deadlift, 1 rep challenging but not 1RM x 5 sets, rest 15 seconds.
A2. Standing KB or DB Single Arm Press ALT, 8 reps/each arm x 4 sets, rest 60 seconds.
B1. KB Row, 12-15 reps/each arm x 3 sets, rest 45 seconds.
B2. Seated Cable Pull Down, 12-15 reps /each arm or 25 Banded Pull Aparts x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
5 Sets of the following:
15 Russian KBS or 10 DB Snatch(5/each arm) or 10 Hang Power Snatch @ 75/45 lbs
12 Goblet Squats or Ball Slams or Cal Row
200 Meter Run(10 Cal Assault Bike or 12 Cal C2Bike)
9 DB or KB Push Press or Pull Ups or Burpees
6 Weighted Walking Lunges/each way or Step-Ups/each leg
30 Second FLR Hold or KB Farmer’s Hold or Plank Hold
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