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. High Bar Back Squat, 1 reps x 4 sets, rest 15 seconds.
*Last week we did 2 reps*
A2. Box Jump, 5 reps explosive(step down) or DB Hold/each hand Jump Squats, 10 reps repetitive x 4 sets, rest 60 seconds.
B1. Single Leg Split Squats, 8 reps/each leg x 3 sets, rest 15 seconds.
B2. Seated Row or Lat Pull Down, 12-15 reps or Barbell Row(8-10 reps), x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
6 Sets of the following:
3 Minutes of the following:
8 Cal Assault Bike
8 TRX Row
8 Ball Slams
8 Shoulder Taps/each way or 20 Second FLR Hold
8 Barbell Push Press
*Rest 60-90 seconds between sets*
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B. Fitness Phase
Lower Body Squatting + Conditioning
A1. Sumo Deadlift, 3 reps x 5 sets, rest 15 seconds.
A2. Standing Single Arm DB Strict Press, 7-8 reps/each arm x 4 sets, rest 60 seconds.
B1. DB Man Maker Row, 5 reps/each arm x 3 sets, rest 30 seconds.
*Be in a push up position with dumbbells each hand, 1 rep consist of a push up and then row with each arm, if you need to scale, you can do knee push ups, then row.*
B2. Tricep Rope Push Downs, 12-15 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
6 Sets of the following:
3 Minutes of the following:
8/6 Cal Row
4 Pull Ups or TRX Row
15 Second KB or DB Farmer’s Hold
4 Box Jumps Step-Down or 4 step-ups/each leg
15 Second Shoulder Taps or FLR Hold
4 Barbell Strict Press
*Rest 60-90 seconds between sets*
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