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 BW Squats + 10 m Butt Kicks + 10 Slam Balls + 5 Bird Dog/each way + 5 Burpees
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Squat/Upper Body Unilateral Press+ Conditioning
A1. High Bar Back Squat(Heel Lift If Needed), 8-10 reps x 3 sets, rest 30 seconds.
**1RM Data: 9/14/2020 or 1/4/21
A2. TRX Row, 12 reps @ 0 second pause top position x 3 sets, rest 30 seconds.
B1. Single Leg Split Stance Squat, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. Double Arm DB Zotman Curls, 10-12 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
22 Minutes of the following @ Hard Effort of:
250 Meter Row
12 DB Floor Press
50 Jump Rope Singles
12 DB Row(6/each arm)
20 Second FLR Hold or Shoulder Taps
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Strict Press, 2 reps x 5 sets, rest as needed between sets.
*1RM Data: 7/20/21*
*Last week we did 3 reps*
B1. Strict Pull Ups, 3.3.3.2 clusters reps x 3 sets or TRX Row, 10-12 reps, or Barbell Row, 10 reps x 3 sets, rest 45 seconds.
B2. Standing Double Arm KB or DB Press ALT, 8 reps/each way x 3 sets, rest 30 seconds.
B3. DB Hammer Curls, 10 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
22 Minutes of the following @ Hard Effort of:
15 Cal Assault Bike
12 Barbell Push Press
20 Double Unders(40 Jump Rope Singles)
15 Cal Row
12 Burpees
20 Double Unders(40 Jump Rope Singles)
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