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
+
5 Minutes of the following:
3 Minutes Foam Roll
+
2 Sets of the following:
150 Meter Row or 100 Meter Run + 10 Goblet Squats + 10 Slam Balls + 150 Meter Row or 100 Meter Run + 10 Monster Band Walks+ 10 Glute Bridges + 10 Shoulder Taps/each way
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending + Conditioning
A1. Cable Pull Thrus or KB Deadlifts, 15 reps x 4 sets, rest 60 seconds.
A2. Standing Pallof Press, 8 reps/each side @ 2 second iso hold x 4 sets, rest 60 seconds.
A3. Single Leg Glute Bridge, 5 reps/each way @ 1 second pause top x 4 sets, rest 60 seconds.
A4. Plank Holds, 20 seconds, rest 5 seconds, 25 seconds x 4 sets, rest 60 seconds.
During the 20 second plank hold, try to breathe only thru nose, inhale and exhale thru nose and breathing thru core/stomach
+
B. Conditioning of the following:
3 Sets of the following:
8 Minutes of the following: Client Choice for Duration of Time
12 DB Push Press
12 Cal Assault Bike or Cal Row or 300 Meter Run
12 DB Hang Power Cleans or Barbell Hang Power Cleans
8 Walking lunges or Step-Ups/each leg
8 TRX Row or Pull Ups
8 DB Curls
*Rest 2-3 minutes between sets*
+
B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Front Squat, 4 reps x 4 sets, rest 30 seconds.
A2. Jump Squat, 8 reps x 5 sets, rest 60 seconds.
*Go into parallel squat position and jump straight up with full extension, landing into squat position and performing 8 reps in this fashion.*
B1. Russian KBS, 20 reps x 3 sets, rest 15 seconds.
B2. Single Leg Split Squat, 5 reps/each leg or Single Leg Split Stance, 5 reps/each leg x 3 sets, rest 60 seconds.
*Use weighted external option*
+
C. Conditioning of the following:
10 Sets of the following:
8 Cal Assault Bike or 200 Meter Run
6 Barbell Front Squats or Overhead Squats
4 Barbell Push Press
2 Box Jumps
*No rest between sets, just keep moving*
Post Comments to Group Page.