“Monday 10.18.2021”

Vagabond of the Month for September: Nikki D


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.


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
5 Minutes of the following:
Client Option Warm-Up
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


II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body Squat + Single Leg/Core + Conditioning

A1. High Bar Back Squat, 2 reps x 5 sets, rest 15 seconds.

*Use 80% of 1rm, data from 1/421 or 9/14/20*

A2. Deadbug Pressing AGST Wall, 8 reps/each way x 5 sets, rest 60 seconds.

B1. Goblet Hold Single Leg Forward Lunge to Reverse Lunge, 5 reps/each leg(One rep is forward and backward) x 3 sets, rest 15 seconds.

B2. Tall Kneeling Chop, 8 reps/each way x 3 sets, rest 45 seconds.


C. Conditioning of the following:

25 Minutes on the Clock:

50 Jump Rope Singles

25 Second FLR Hold

15 Cal Row

10 DB Push Press

5 Step-Ups/each leg


B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Push Jerk, 2 reps x 5 sets @ 65-75% of your best 1rm, rest as needed.

*1RM Data: 8/10/21*

B1. Seated Row, 15 reps x 3 sets, rest 30 seconds.

B2. DB Bench Press Single Arm Alt, 10 reps/each arm moderate x 3 sets, rest 30 seconds.

B3. Anaconda Bear Hug Sandbag Carry, 30-40 Meters x 3 sets, rest 60 seconds.


C. Conditioning of the following:

25 Minutes on the Clock:

30 Double Unders(40 Jump Rope Singles)

20 Cal Row

15 Burpees

10 Hang Power Cleans

5 Front or OH Squats

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