Vagabond of the Month for April: Sarah Jones
“I will admit I was hesitant on joining Vagabond when Kevin and Andrew first told me about it, I was a new mom and lacked confidence in my gym ability. At the time my workout routine of choice would be a long run, which was my comfort zone. I have been a member now for almost 4 years and once I stepped out of
my comfort zone (thanks to Kevin’s persistence) I found I was capable of much more and I now look forward to getting to the gym every morning. Kevin and all the coaches have taught me so much while providing the most welcoming and supportive atmosphere. I feel the most fit that I ever have and love that each day the workout will be challenging but something I can accomplish thanks to the support and guidance of the coaches as well as other members. The 9am ladies have been my biggest motivators in pushing myself physically but even better I found a community that has provided the best group of friends!“
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Vagabond Annual Summer Party on Saturday, July 24th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday July 24th! We’ll have food, yard games, swimming, ice cream truck, DJ for music and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!
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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!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Posterior Bending + Conditioning
A1. Barbell Push Press, 1 reps x 5 sets, rest 30 seconds.
*Strict Press 1RM: April 7th, 2021*
*Last week we did 2 reps for Push Press*
*This week work to heavy single for 1RM*
A2. Samson Stretch, 5 reps/each way x 5 sets, rest 30 seconds.
B1. Double Standing KB or DB Strict Press, 10 reps x 4 sets, rest 30 seconds.
B2. DB Row Staggered Feet, 8 reps/each way x 4 sets, rest 30 seconds.
*You will have feet staggered during the rows, one in back, one in front.*
*Last week we did 10 reps/each way*
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C. Conditioning of the following:
18-22 Minutes of the following(Client Choice How Long)
10 DB Push Press or KB Push Press
200 Meter Run(250 Meter Row)
10 Meter Bear Crawl
100 Meter Run(125 Meter Row)
10 Step-Ups/each leg
20 Second KB Farmer’s Hold
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B. Fitness Phase
Lower Body Squatting + Conditioning
A. Front Squat(Heel Lift If Needed), 3 reps @ 55% x 10 sets, rest 30 seconds.
*1RM Data: November 20th, 2020*
B1. Goblet Hold Step-ups, 6 reps/each leg x 3 sets, rest 30 seconds.
*On May 14th, we did 8 reps/each leg*
B2. Cable or Banded Leg Curls, 15 reps x 3 sets, rest 30 seconds.
B3. Banded Staggered Rows 10 reps/each way @ 1 second pause @ finish position x 3 sets, rest 30 seconds.
B4. DB Arnold Press, 10 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
18-22 Minutes of the following(Client Choice How Long)
10 Hang Squat Cleans @ 115/80, 95/65, 75/45 lbs
200 Meter Run
10 Push Ups or Knee Push Ups or Squat Rack Push Ups(If did burpees Thursday, then do TRX Row 10 reps)
20 Meter KB Farmer’s Walks
5 Step Down Box Jumps or 5 Step-Ups/each leg
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