Vagabond of the Month for February: Rachelle Perry
Best things about Vagabond:
I’d have to say the guidance,motivation & support. Since day one Kevin has pushed me and held me
Accountable. Daily texts of encouragement & check ins have been really helpful and appreciated.
The coaches are amazing and you can tell they truly care and enjoy their job. They make sure my form is correct and I’m getting everything I should be getting out of the exercises.Just always giving helpful tips & answering my 100 questions, it’s such a good feeling to have a team around you.
Can’t forget the community, everyone has been so welcoming. The amazing women who step up and babysit so us other moms can bring our kids & workout is just so awesome.
I’m really grateful I Joined Vagabond, I found my Gym home!
I. Dynamic and Mobility Prep Warm-Up:
5 Minutes of the following:
3 Minutes Foam Roll + 2 Minutes of Jump Rope/Bike/Row/Run
+
2 Sets of the following:
10 Hip Rocks + 10 DB Strict Press + 10 Deadbug Press/each way + 10 Slam Balls + 10 Goblet Squats + 10 Shoulder Taps/each way
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body Pull + Conditioning
A1. Trap Bar DL, 2 reps x 5 sets, rest 30 seconds.
*Last week we did 3 reps(15 reps total))*
A2. MTN SKIERS, 12 reps x 5 sets, rest 30 seconds.
B1. Tricep Extensions on Cable Machine, 12 reps x 3 sets, rest 30 seconds.
B2. KB Rotational Row Mod Weight, 12 reps/each way x 3 sets, rest 30 seconds.
+
C. Conditioning of the following:
4 Sets of the following:
6 Minutes of the following:
8 Ball Slams
8 Cal Row(Run 100 Meters)
8 Walking Lunges/each way
8 Cal Row(Run 100 Meters)
8 Burpees
30 Jump Rope Singles
*Rest 1 Minute between sets*
+
B. Fitness Phase
Lower Body Squatting + Conditioning
A. Clean Pull, 3 reps x 5 sets @ 90% of best 1RM clean, rest 60 seconds between sets.
B1. Single Leg Split Stance, 8 reps/each leg x 4 sets, rest 15 seconds.
*Can substitute s or single leg step ups, 8 reps/each leg*
B2. Seated Cable Leg Curls, 15 reps x 4 sets, rest 30 seconds.
B3. KB Row Moderate @ 30×1(3 second lowering phase), 10 reps/each way x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
4 Sets of the following:
6 Minutes of the following:
8 DB Floor Press Heavy Challenging
100 Meter Run(125 Meter Row)
8 Pull Ups or TRX Row
100 Meter Run(125 Meter Row)
8 Slam Balls or Burpees or DB Snatch(4/each way)-Client Choice
20 Second KB Farmer’s Hold
*Rest 1 Minute between sets*
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