VAGABOND RE OPENING ON MONDAY, JULY 13TH FOR FULL OPEN GYM FORMAT SCHEDULE-WE ARE BACK-PLEASE CHECK SCHEDULE BELOW ON LINK.
As always, please feel free to PM, call, or reach out to me if you have any questions or concerns.
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VAGABOND OF THE MONTH FOR JUNE: JESSICA PICKETT
Best thing about Vagabond:
“The people at Vagabond are what keep me coming back for more. I love that everyone pushes one another and supports one another. Even when we haven’t been able to get into the gym during this crazy time, the photos and posts on Facebook have kept me going! The coaches are all knowledgeable and I have learned so much from them over the last year.”
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Vagabond Annual Summer Party on Saturday, August 8th @ 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 August 8th! 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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START STRENGTH + ACCESSORY….
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II. Phases Strength + Conditioning of the following:
A. Lifestyle Phase
Upper Body Push/Upper Body Pull + Conditioning
A1. DB Floor Press, 10-12 reps x 4 sets, rest 30seconds.
This is Week 1 of DB Floor Press
A2. Tall Kneeling Pallof Press, 6 reps/each way x 4 sets, rest 30 seconds.
A3. 90 Degree Quad Stretch, 30 seconds/each hip x 4 sets, rest 30 seconds.
A4. Banded Pull Aparts, 20 reps x 4 sets, rest 30 seconds.
A5. High Knee and Pull, 10 meters x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
4 Sets of the following:
12 DB Hang Power Cleans
20 Cal Row
12 Push Ups or 12 Squat Rack Push Ups or 12 Knee Push-Ups
200 Meter Run
30 Second FLR Hold or Shoulder Taps
*No rest between sets, just keep moving*
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B. Fitness Phase
Posterior Bending/Core + Upper Body Push/Upper Body Pull + Short Cond
A1 High Bar Back Squat, 5 reps x 4 sets, rest 30 seconds.
Last time tested: 1/10/2020
Use about 55-65% of your best 1RM
*Last week we did 5 reps @ 50-60%*
A2. Spiderman Stretch, 5 reps/each leg x 4 sets, rest 30 seconds.
A3. Deadbug Pressing Against Wall, 6 reps/each way x 4 sets, rest 30 seconds.
A4. Banded Pull Aparts, 20 reps x 4 sets, rest 30 seconds.
A5. High Knee and Pull, 10 meters x 4 sets, rest 30 seconds.
*FOCUS IS LOWER BODY SQUAT + HAMSTRING + HIP DYNAMIC MOBILITY + UPPER BODY PULL*
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B. Conditioning of the following:
4 Sets of the following:
15 Russian KBS
25 Cal Row
5 Tall Box Jumps or 12 Walking Lunges(6/each leg)
400 Meter Run
30 Second KB Farmer’s Hold
*No rest between sets, just keep moving*
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