“Friday 3.31.2023”

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:

Posterior Bending + Conditioning

A1. Single Arm Landmine Press, 12 reps/each arm x 4 sets, rest 30 seconds.

A2. KB Rotational Row, 10 reps/each way x 4 sets, rest 60 seconds.

B1. Single Leg Russian Step-Ups, 8 reps/each leg x 4 sets, rest 15 seconds.

B2. DB Tricep Extension Laying on Bench, 10 reps x 4 sets, rest 60 seconds.

+

C. Conditioning of the following:

6 Sets of the following:

4 Minutes of the following:

100 Meter Run(125 Meter Row)

20 Second KB Farmer’s Hold

100 Meter Run(125 Meter Row)

20 Second Plank Hold

10 Burpees or Ball Slams or 5 DB Snatch/each way or Goblet Squats-Client Choice

*Rest 1 Minute between sets*

+

B. Fitness Phase

Lower Body Squatting + Conditioning

A. Clean Pull, 2 reps x 6 sets @ 100% 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 single leg step ups, 8 reps/each leg*

B2. Barbell Hip Thrusts, 10 reps x 4 sets, rest 30 seconds. 

B3. KB Row Moderate @ 30×1(3 second lowering phase), 8 reps/each way x 3 sets, rest 60 seconds.

+

C. Conditioning of the following:

6 Sets of the following:

4 Minutes of the following:

5 DB Snatch/each arm

100 Meter Run

5 Goblet Squats

100 Meter Run

5 Pull Ups or TRX Row

20 Second KB Farmer’s Hold

*Rest 1 Minute between sets*

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