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, 4 reps x 4 sets, rest 30 seconds.

*Last week we did 5 reps(20 reps total))*

A2. Single Arm Seated Cable Row, 10 reps/each arm x 4 sets, rest 30 seconds.

B1. Double Leg Seated Cable Curls, 15 reps x 4 sets, rest 15 seconds.

B2. DB or KB Floor Press Single Arm ALT, 10 reps/each arm x 4 sets, rest 45 seconds.

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B. Conditioning of the following:

5 Sets of the following:

10 DB Push Press

200 Meter Run(12/10 Cal Assault Bike)

10 Goblet Squats

Run 200 Meters(12/10 Cal Assault Bike)

10 TRX Row

*Just keep moving and grooving*

+

B. Fitness Phase

Lower Body + SL/Core + Conditioning

A. Snatch Deadlift, 4 reps x 5 sets @ 105% of best 1RM snatch, rest 60 seconds between sets.

A2. Standing Banded Pallof Press, 5 reps/each way x 5 sets, rest 45 seconds.

B1. Half Kneeling DB or KB Single Arm Press, 8 reps/each arm x 3 sets, rest 30 seconds.

B2. Cable Leg Curls, 20 reps x 3 sets, rest 30 seconds.

+

C. Conditioning of the following:

5 Sets of the following:

12 Russian KBS

200 Meter Run(10 Cal Assault Bike)

10 Goblet Squats

100 Meter Run( 6 Cal Assault Bike)

10 Kipping Pull Ups or TRX Row

20 Meter KB Heavy Farmer’s Walk

*Just keep grooving and moving.*

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