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:
Foam Roll
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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, 2 reps x 5 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. Deadbug Pressing AGST wall, 5 reps/each way @ 1-2 second hold each rep x 5 sets, rest 60 seconds.
B1. Landmine Deadlifts, 15 reps x 3 sets, rest 15 seconds.
B2. Seated Cable Pull Down, 12 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
6 Sets of the following:
8 Russian KBS
8 Cal Assault Bike
8 Burpees
8 Step-Ups/each leg
8 Ball Slams
30 Second KB Farmer’s Walk
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Barbell Thrusters, 4 reps(build up in weight each set, last week we did 5 reps) x 4 sets, rest 15 seconds.
A2. AB Wheel Roll Out, 8-10 reps or FLR Shoulder Taps, 10 reps/each way x 4 sets, rest 60 seconds.
B1. Strict Pronated or Supinated(Choose your weakness), 6-10 reps or 1.1.1.1.1 clusters or TRX Vertical Pull Ups, 8-10 reps x 3 sets, rest 45 seconds.
B2. Bar Dips Weighted, 4-5 reps or Bar Dips Unweighted, 10-12 reps, or Bar Dips Banded, 8-10 reps or Push Ups, 12-15 reps or Squat Rack Push Ups, 15-18 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
8 Sets of the following:
8 DB or KB Snatch(4/each arm)
8 Cal Assault Bike
8 Wall Balls or Goblet Squats or Ball Slams
10 Meter Bear Crawl or 40 Jump Rope Singles(30 Double Unders)
8 Cal Row or 100 Meter Run
8 DB Push Press Single Arm Alternate/each way
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