“Friday 2.19.2021”

Vagabond of the Month for January: Karen Daly

Best thing about Vagabond: 

“Absolutely Kevin’s dedication to his members. I’ve belonged to numerous gyms in my lifetime, and none have shown the personal interest in my health, fitness and success with workouts as Kevin has. I absolutely love every single coach at Vagabond and appreciate their expertise and their attention to detail during workouts. I have learned so much from each of them and became stronger and more fit than I have ever been. Vagabond was an integral part of my recovery and I am so grateful to have found it at a time in my life when I needed it most. After being a gym-hopper for most of my life, I joined Vagabond 5 years ago and never looked back.”




Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, you must leave mask present on face(WE OFFER BREATHABLE APPARATUS TO GO INTO YOUR MASK TO ALLOW BETTER BREATHING OPTIONS), and while moving around inside gym, they must put mask on and have by persons! 


Vagabond Open Gym Format New Schedule When Officially Open

Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!


I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
2 Sets of the following:

5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters


II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Posterior Bending + Conditioning

A1. Trap Bar Deadlift, 1 reps @ 90% of 1RM x 5 sets, rest 30 seconds.

A2. Broad Jump Repetitive, 5 reps x 5 sets, rest 30 seconds.

*You can sub in Ball Slams, 5-8 reps x 5 sets instead of Jumping, be Powerful.*

B1. Single Leg Banded or Cable Leg Curls, 12 reps/each leg x 3 sets, rest 15 seconds

B2. Double Arm KB Front Rack Walk, 20-30 seconds x 3 sets, rest 45 seconds.


C. Conditioning of the following:

8 Sets of the following:

2 Minutes of Work of the following:

5 DB Floor Press

5 Cal Row

5 Goblet Squats(Heel Lift if Needed)

5 No Push-Up Burpees

*Start where you left off each set*

*Rest 45 seconds between sets*


B. Fitness Phase

Friday, February 19th, 2021:

Lower Body Squatting + Conditioning

A1. High Bar Back Squat(Heel Lift If Needed), 85% of 1RM, 2 reps x 5 sets, rest 15 seconds.

A2. Squat Jumps, 10 reps x 5 sets, rest 60 seconds.

*Go to Parallel Squat and explode up and repeat for 10 fast reps.*

B1. Sorensen Hold, 30-40 seconds total time hold(Keep position in Horizontal Position, chin tucked or neutral) x 4 sets, rest 15 seconds.

B2. Single Leg Split Stance, 6 reps/each leg x 4 sets, rest 60 seconds. 

*Use weighted external option*


C. Conditioning of the following:

8 Sets of the following:

2 Minutes of Work of the following:

5 Barbell Push Press

5 Cal Assault Bike

5 DB Row/each arm-slow pace and good form

5 Front Squats or Overhead Squats

*Start where you left off each set*

*Rest 60 seconds between sets*

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