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 Push Press + 150 Meter Row or 100 Meter Run + 10 Banded Glute Bridges + 10 Clam Shells/each way + 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, 6 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 8 reps/each arm, go up in weight this week, 8 reps/each arm*
A2. Banded Face Pulls, 20 reps x 4 sets, rest 30 seconds.
A3. DB Tate Press, 15 reps x 4 sets, rest 30 seconds.
A4. DB Hammer Curls, 15 reps x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
4-6 Sets of the following:
45 Seconds on Assault Bike or Row or Concept 2 Bike
Rest 20 Seconds
45 Seconds of Burpees or Ball Slams
Rest 20 Seconds
45 Seconds of
5 Goblet Squats
5 Russian KBS
Rest 40 Seconds between Sets
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Front Squat, 5 reps x 4 sets, rest 30 seconds.
A2. KB Farmer’s Walk, 30 seconds x 4 sets, rest 30 seconds.
A3. Lat Pull Downs, 15 reps x 4 sets, rest 30 seconds.
A4. Low Single Arm Row Cable, 10 reps/each way x 4 sets, rest 30 seconds.
*Bring Cable to low height, and row.*
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B. Conditioning of the following:
4-6 Sets of the following:
60 Seconds on Assault Bike or Row or Concept 2 Bike
Rest 15 Seconds
45 Seconds of Burpees or Ball Slams
Rest 15 Seconds
45 Seconds of
5 DB Thrusters
5 DB Curls
Rest 30-45 Seconds between Sets
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