Vagabond of the Month for August: Katie Legrice
I have been to a couple of gyms over the years and have left for various reason. I had good experiences at all them but it just didn’t stick. What sets vagabond aside for me is the community that Kevin has created. Everyone has been very welcoming. It just feels like the right fit and did from the beginning. Kevin has been great the encouragement, the check in’s if you haven’t been for a couple days. Those are things that make this gym a great place. I need that every now and again. I really enjoy his programing. I do well with this kind of programming. The coaches are great always available for a question, stepping in to help make adjustments when needed. I am so grateful for Erica because if I had not talked with her last year this I probably would have never made my way back here. So big thanks to Kevin and the place he created and to Erica for bringing me back to it.
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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3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
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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. KB Side Bends, 8 reps/each way x 4 sets, rest 60 seconds.
B1. KB Deadlifts, 12 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:
12 Goblet Squats
30 Meter KB Farmer’s Walk
12 Russian KBS
30 Second FLR Hold or Plank Holds or Shoulder Taps
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Sumo Deadlift, 2 reps x 5 sets, rest 15 seconds.
A2. Tall Kneeling Single Arm DB Strict Press, 5-6 reps/each arm x 4 sets, rest 60 seconds.
B1. Seated Row or Lat Pull D own, 12-15 reps x 3 sets, rest 45 seconds.
B2. Tricep Rope Push Downs, 12-15 reps x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
8 Sets of the following:
2 Minutes of the following:
8 Cal Row or 5 Cal Assault Bike
5 Goblet Squats
5 Box Jumps Step-Down or 5 step-ups/each leg
15 Second Shoulder Taps or FLR Hold
3 Barbell Strict Press
*Rest 60- seconds between sets*
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