“Friday 9.30.2022”

Vagabond of the Month for August: Katie Legrice

CLICK HERE FOR FULL BIO.

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
+
5 Minutes of the following:
Client Option Warm-Up
+
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

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Posterior Bending + Conditioning

A1. Trap Bar Deadlift, 3 reps x 5 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. Pallof Press, 8 reps/each way x 4 sets, rest 60 seconds.

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

B2. Standing Cable Row Single Arm Saw, 12 reps/each arm x 3 sets, rest 60 seconds.

*Rotate with T-Spine(Upper/Middle Back Group) as you reach forward*

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C. Conditioning of the following:

6 Sets of the following:

8 Russian KBS

8 Cal Assault Bike

6 Burpees

6 Step-Ups/each leg

4 Ball Slams

40 Meter KB Farmer’s Walk

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B. Fitness Phase

Lower Body Squatting + Conditioning

A1. Barbell Thrusters, 5 reps(build up in weight each set) x 4 sets, rest 15 seconds.

A2. DB Lat Pull Over, 10-12 reps x 4 sets, rest 60 seconds.

B1. KB Row, 10-12 reps/each arm x 3 sets, rest 45 seconds.

B2. Ring Push Ups, 10-12 reps or Push Ups, 12-15 reps or Squat Rack Push Ups, 10-12 reps x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

6 Sets of the following:

8 Russian KBS

10 Cal Row or 8 Cal Assault Bike

8 Shoulder Taps/each way

10 Meter Single Arm Farmer’s Walk Left Arm

8 DB Push Press

10 DB Man Makers(5/each arm- no push up, just 5/each arm db row)

8 Cal Row or 6 Cal Assault Bike

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