“Monday 10.11.2021”

Vagabond of the Month for September: Nikki D

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Best thing about Vagabond:

So many things.  Everyone talks about the community, which is absolutely true.  You won’t find a better, more dedicated, or more connected staff and client base anywhere.  But the things I’d like to spotlight are 1) Jay’s music.  Hands down, the best part of the gym for me!  2) Injury prevention and rehabilitation:  I came in with an awful back that I threw out all the time.  With the advice and support of Kevin and all of the coaches, I’ve learned what exercises to avoid and what muscles I need to strengthen, and – knock on wood – my back hasn’t ever felt better.  3) The work outs are so dynamic and exciting – I’m never bored.  Its like learning a new sport in my 30s.  I’m always excited to come back, try something new, and challenge myself further.  I feel like I really kicked some ass every single time I walk out of the gym.

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Vagabond Trunk or Treat on Saturday, October 30th, 2021 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10.30 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!

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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2 Sets of the following:

5 spiderman stretch/each way + Run 100 Meters + 10 Pallof Press/each way + Run 100 meters + 10 Shoulder Taps/each way + Run 100 Meters + 5 samson stretch/each way

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II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body Squat + Single Leg/Core + Conditioning

A1. High Bar Back Squat, 3 reps x 5 sets, rest 15 seconds.

*Use 75% of 1rm, data from 1/421 or 9/14/20*

A2. Standing Pallof Press, 8 reps/each way x 5 sets, rest 60 seconds.

B1. Goblet Hold Single Leg Split Stance, 8 reps/each leg x 3 sets, rest 15 seconds.

B2. Deadbug Press AGST Wall, 8 reps/each way x 3 sets, rest 45 seconds.

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C. Conditioning of the following:

6 Sets of the following:

60 Second Row/Bike/Ski Erg/Shuttle Run

Rest 15 seconds

45 Seconds of: 5 Burpees + 5 Step-Ups/each leg

Rest 15 seconds

30 Seconds of: Jump Rope

Rest 30 seconds

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Push Jerk, 3 reps x 5 sets @ 60-70% of your best 1rm, rest as needed.

*1RM Data: 8/10/21*

B1. KB Row, 5 reps/each arm heavy x 3 sets, rest 30 seconds.

B2. DB Floor Press Single Arm Alt, 5 reps/each arm moderate x 3 sets, rest 30 seconds.

B3. Single Arm DB or KB Farmer’s Walk, 30 meters/each arm x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

6 Sets of the following:

60 Second Row/Bike/Ski Erg/Shuttle Run

Rest 15 seconds

45 Seconds of: 5 Hang Power Cleans + 5 Burpees

Rest 15 seconds

30 Seconds of: Single or Double Unders or Heavy Rope

Rest 30 seconds

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