Vagabond of the Month for May: Rachel Rod
Best things about Vagabond:
A few years ago when I was looking for a new gym to try I came across the name Vagabond. I’ve always had a love-hate relationship with going to the gym… I have been sort of a vagabond with my fitness journey- where, what and when I get into it and actually enjoy it. The philosophy of focusing on overall health and wellness and having different paths to choose from just works for me. I love coming into the gym and seeing everyone doing their own thing and finding their own way. It makes me feel like I belong even though I’m not doing the same thing or moving in the same way as everyone else. It inspires me to keep coming back and trying new things. The coaches really take their time to get to know you individually and I feel like I can ask them anything and they will point me in the right direction. I admire everyone here and look forward to continuing the journey!
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
Posterior Bending + Conditioning
A1. Trap Bar Deadlift, 3 reps x 4 sets, rest 15 seconds.
*People can take a monster band and put around knees for some extra work, keep knees engaged, slight push out, but find good balance of pushing knees agst band and not too much.*
A2. Bird Dogs, 6 reps/each way @ 2 second hold/each rep x 4 sets, rest 60 seconds.
B1. Banded Glute Bridges, 15 reps x 3 sets, rest 15 seconds.
B2. Seated Cable Machine Row, 12 reps/each arm x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
50-40-30-20-10 of the following:
KB Farmer’s Hold in Seconds
100-80-60-40-20 of the following:
Jump Rope Singles
21-15-9-6-3 of the following:
Cal Assault Bike
+
B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Barbell Thrusters From Rack, 4 repsx 4 sets, rest 30 seconds.
A2. Samson Stretch, 5 reps/each leg x 4 sets, rest 30 seconds.
A3. Lat Pull Downs, 12 reps or KB Rotational Row, 8 reps/each arm x 4 sets, rest 30 seconds.
A4. Single Leg Hip Rocks, 8 reps/each way x 4 sets, rest 30 seconds.
+
B. Conditioning of the following:
50-40-30-20-10 of the following:
Plank Hold in Seconds
10-8-6-4-2 of the following:
TRX Row or Strict Pull Ups
21-15-9-6-3 of the following:
Cal Row
10-8-6-4-2 of the following:
DB Push Press Single Arm Alternate/each arm
Post Comments to Group Page.