Vagabond of the Month for October: Tatiana N
Best thing about Vagabond:
The coaches! Since joining this year in February, there has not been one moment where I was not encouraged throughout my workouts. I’m not going to lie- there are times where I want to go down in weight or give up on a rep- and that’s when Jay, Heather, Kev, and Juliette are there pushing me to my max. There’s a common saying that says that you learn something new everyday and I truly believe that I learn something new every time I step foot into Vagabond, thanks to our coaches. A huge shout out to the best coaches ever that truly love what they do and for always being there when I feel like giving up!
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Vagabond Annual Holiday Party on Saturday, December 18th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 18th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
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:
Upper Body Push/Upper Body Pull + Conditioning
A1. DB Single Arm Floor Press, 10 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.*
A2. Seated Rows, 5 reps x 4 sets, rest 30 seconds.
A3. DB Arnold Prsess, 15 reps x 4 sets, rest 30 seconds.
A4. TRX Vertical Pull Ups, 8-10 reps or Strict Supinated Pull Ups, 6-10 reps or Clusters of 1.1.1.1.1 x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
5 Minutes of the folllowing:
Row or Bike @ Moderate Pace
*Rest 2 Minutes*
4 Minutes of the following:
10 In Place Lunges Weighted(5/each side)
5 Cal Row (100 Meter Run)
10 DB Strict Press
5 Burpees
*Rest 90 Seconds*
3 Minutes of the following:
20 Second Quad Hold
40 Jump Rope Singles
*Rest 60 Seconds*
2 Minutes of the following:
5 DB Row/each arm
5 DB Curls
*Rest 30 Seconds*
1 Minute of the following:
Row or Bike @ Hard Pace
*Done*
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B. Fitness Phase
Upper Body Push/Upper Body Pull + Conditioning
A1. DB Single Arm Floor Press, 10 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.*
A2. Seated Rows, 5 reps x 4 sets, rest 30 seconds.
A3. DB Arnold Prsess, 15 reps x 4 sets, rest 30 seconds.
A4. TRX Vertical Pull Ups, 8-10 reps or Strict Supinated Pull Ups, 6-10 reps or Clusters of 1.1.1.1.1 x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
5 Minutes of the folllowing:
Row or Bike @ Moderate Pace
*Rest 2 Minutes*
4 Minutes of the following:
10 In Place Lunges Weighted(5/each side)
5 Cal Row (100 Meter Run)
10 DB Strict Press
5 Burpees
*Rest 90 Seconds*
3 Minutes of the following:
20 Second Quad Hold
40 Jump Rope Singles
*Rest 60 Seconds*
2 Minutes of the following:
5 DB Row/each arm
5 DB Curls
*Rest 30 Seconds*
1 Minute of the following:
Row or Bike @ Hard Pace
*Done*
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