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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3 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 DB Strict Press Lightweight + 10 Goblet Squats + 10 Slam Balls
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A. Lifestyle Phase
A1. High Bar Back Squat(Heel Lift If Needed), 6-8 reps x 3 sets, rest 30 seconds.
**1RM Data: 9/14/2020 or 1/4/21 +Last week we did 8-10 reps*
A2. TRX Vertical Pull Ups, 10 reps @ 0 second pause top position x 3 sets, rest 30 seconds.
B1. Single Leg Step-Ups Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. Double Arm DB Hammer Curls, 12 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
21-15-12-9-6-3 of the following:
Cal Assault Bike
Burpees
Goblet Squats(Heel Lift If Needed)
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Strict Press, 1 reps x 3 sets, rest as needed between sets.
*1RM Data: 7/20/21*
*Last week we did 2 reps*
B1. DB Row, 8 reps heavy/each arm x 3 sets, rest 15 seconds
B2. Half Kneeling Single Arm KB or DB Press, 8 reps/each arm x 3 sets, rest 30 seconds.
B3. Banded Pull Aparts, 20 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
30-25-20-15-10-5 of the following:
Cal Row
KB Farmer’s Hold in Seconds
10-8-6-4-2 of the following:
Strict Pull Ups or TRX Row
Hang Power Snatch @ 95/65, 75/45 lbs
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