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
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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

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Posterior Bending + Conditioning

A1. Trap Bar Deadlift, 4 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, 5 reps/each way @ 3 second hold/each rep x 4 sets, rest 60 seconds.

B1. Cable Pull Thrus, 15 reps x 3 sets, rest 15 seconds.

B2. Seated Cable Pull Down Single Arm, 12 reps/each arm x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

5 Sets of the following:

8 Ball Slams

15/12 Cal Row

5 No Push Up Burpees

8 Step-Ups/each leg

6 TRX Vertical Pull Ups or 3-4 Strict Pull Ups  

20 Meter Anaconda Sandbag/Med Ball Walk

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B. Fitness Phase

Lower Body Squatting + Conditioning

A1. Barbell Thrusters From Rack, 5 repsx 4 sets, rest 30 seconds.

A2. Bird Dogs, 5 reps/each way @ 2-3 second hold/each rep x 4 sets, rest 60 seconds.

B1. Strict Mix Grip Pull Ups, 8-10 reps or 1.1.1.1.1 clusters or TRX Vertical Pull Ups, 8-10 reps or Assisted Pull Up Machine, 10-12 reps x 3 sets, rest 45 seconds.

B2. Ring Push Ups, 6-10 reps or Regular Push Ups, 8-12 reps or Squat Rack Push Ups, 10-12 reps x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

5 Sets of the following: Client Choice

12/10 Cal Assault Bike 

10 Burpees

20 Second KB Farmer’s Hold

200 Meter Run

10 Russian KBS

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