Vagabond of the Month for September: Alyse Mciver
There are a lot of really great things about Vagabond but what sets it apart for me is the amazing ladies at babysitting. I have been a part of some really amazing gyms Who all have great communities and Vagabond is definitely one of them But having my children safe and taken care of by some truly amazing women elevates it to the next level. You can’t find that anywhere else. It’s an added bonus that the instructors are really good at what they do and anytime I need clarification or tips on how to do something better they come in was really great answers from workouts to stretches to form. All in all I’m super grateful to have found this gym (thank you Becca marinaro) And I see myself sticking around for a really long time!
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:
Lower Body Squat + Single Leg/Core + Conditioning
A1. Landmine Deadlifts, 12-15 reps x 4 sets, rest 30 seconds.
A2. TRX Row, 8-10 reps or Strict Pronated Pull Ups, 4-6 reps x 4 sets, rest 60 seconds.
B1. Goblet Hold Single Leg Forward Lunge to Reverse Lunge, 5 reps/each legx 3 sets, rest 30 seconds.
B2. Deadbug Pressing AGST Wall, 10 reps/each way x 3 sets, rest 390 seconds.
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C. Conditioning of the following:
2 Sets of the following:
12 Minutes on the Clock of the following:
12 Cal Row or 9 Cal Assault Bike
8 DB Push Press or DB Floor Press
4 Weighted Walking Lunges or Weighted Step-Ups/each leg
12 Cal Row or 9 Cal Assault Bike
8 Goblet Squat
4 Push Ups or Burpees
*Rest 2-3 minutes between sets*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Strict Press, 3 reps x 5 sets, rest as needed between sets.
*1RM Data: 7/20/21*
*Last week we did 4 reps*
B1. Seated Row, 15 reps x 3 sets, rest 30 seconds.
B2. DB or KB Bench Press Single Arm Alt, 5 reps/each arm heavy challenge self x 3 sets, rest 30 seconds.
B3. Pallof Press Standing, 10 reps/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
12 Minutes on the Clock of the following:
12 Cal Row or 9 Cal Assault Bike
8 Barbell Push Press @ 95/65, 75/55 lbs
8 Hang Squat Cleans @ weight above
12 Cal Row or 9 Cal Assault Bike
8 Burpees
8 Ball Slams
*Rest 2-3 minutes between sets*
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