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 Food Drive Virtually with Gift Cards Between November 8th- November 21st Collection Time
We’ll be collecting donations thru November 8th thru November 21st to directly benefit the Easton Food Pantry-
Perishable item or grocery gift cards are what we will be collecting this year!
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, 3 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. Pallof Press, 8 reps/each way x 4 sets, rest 60 seconds.
B1. Cable or Banded Pull Thrus, 15 reps x 3 sets, rest 15 seconds.
B2. Standing Cable Row Single Arm Saw, 12 reps/each arm x 3 sets, rest 60 seconds.
*Rotate with T-Spine(Upper/Middle Back Group) as you reach forward*
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C. Conditioning of the following:
6 Sets of the following:
8 Russian KBS
8 Cal Assault Bike
6 Burpees
6 Step-Ups/each leg
4 Ball Slams
40 Meter KB Farmer’s Walk
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Barbell Thrusters, 5 reps(build up in weight each set)x 5 sets, rest 15 seconds.
A2. DB Lat Pull Over, 10-12 reps x 4 sets, rest 60 seconds.
B1. KB Row, 10-12 reps/each arm x 3 sets, rest 45 seconds.
B2. Ring Push Ups, 10-12 reps or Push Ups, 12-15 reps or Squat Rack Push Ups, 10-12 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
6 Sets of the following:
8 Russian KBS
10 Cal Row or 8 Cal Assault Bike
8 Shoulder Taps/each way
10 Meter Single Arm Farmer’s Walk Left Arm
8 DB Push Press
10 DB Man Makers(5/each arm- no push up, just 5/each arm db row)
8 Cal Row or 6 Cal Assault Bike
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