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, 1 reps x 5 sets, rest 30 seconds.
*Last week we did 2 reps(10 reps total))*
A2. KB Row, 10 reps/each way x 5 sets, rest 60 seconds.
B1. Single Leg Russian Step-Ups, 6 reps/each leg x 4 sets, rest 15 seconds.
B2. Seated Rows or Lat Pull Downs, 12 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
5 Sets of the following:
5 Minutes of the following:
6 Ball Slams
5 Cal Assault Bike(Run 100 Meters)
20 Meter KB Farmer’s Walk
100 Meter Run
6 Step-Ups/each leg
5 Shoulder Taps/each way or 15 Second Push Up Hold
*Rest 1 Minute between sets*
+
B. Fitness Phase
Lower Body Squatting + Conditioning
A. Snatch Pull, 3 reps x 5 sets @ 90% of best 1RM snatch, rest 60 seconds between sets.
B1. Single Leg Step-Ups, 8 reps/each leg x 4 sets, rest 15 seconds.
B2. Seated Banded Leg Curls, 20 reps x 4 sets, rest 30 seconds.
B3. DB Arnold Press Standing or Seated, 10 reps x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
5 Sets of the following:
5 Minutes of the following:
6 Hang Power Snatch
5 Cal Assault Bike(Run 100 Meters)
20 Meter KB Farmer’s Walk
6 Ball Slams
5 Cal Assault Bike(Run 100 Meters)
15 Second Push Up Hold or Pull Up Hang 15 Second
*Rest 1 Minute between sets*
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