Vagabond of the Month for August: Katie Legrice
I have been to a couple of gyms over the years and have left for various reason. I had good experiences at all them but it just didn’t stick. What sets vagabond aside for me is the community that Kevin has created. Everyone has been very welcoming. It just feels like the right fit and did from the beginning. Kevin has been great the encouragement, the check in’s if you haven’t been for a couple days. Those are things that make this gym a great place. I need that every now and again. I really enjoy his programing. I do well with this kind of programming. The coaches are great always available for a question, stepping in to help make adjustments when needed. I am so grateful for Erica because if I had not talked with her last year this I probably would have never made my way back here. So big thanks to Kevin and the place he created and to Erica for bringing me back to it.
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. KB Deadlifts, 12-15 reps x 4 sets, rest 30 seconds.
A2. TRX Vertical Pull Ups, 8-10 reps x 4 sets, rest 60 seconds.
B1. Goblet Hold Single Leg Split Stance, 5 reps/each leg x 3 sets, rest 15 seconds.
B2. Pallof Press Standing, 10 reps/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
25 Minutes on the Clock of the following:
15 Cal Row or 12 Cal Assault Bike
9 DB Bench Press
6 Goblet Squats
15 Cal Row or 12 Cal Assault Bike
9 DB Push Press
6 Step-Ups/each leg
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Strict Press, 4 reps x 5 sets, rest as needed between sets.
*1RM Data: 7/20/21*
*Last week we did 5 reps*
B1. Lat Pull Downs, 15 reps x 3 sets, rest 30 seconds.
B2. DB Bench Press Single Arm Alt, 5 reps/each arm moderate x 3 sets, rest 30 seconds.
*Last week we did 6 reps/each arm.*
B3.Hanging Knee Raises, 15 reps or FLR Rocks, 10 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
25-20-15-10-5 of the following:
Goblet Squats
Cal Row
Russian KBS
15-12-9-6-3 of the following:
Hang Power Clean @ 135/95, 115/80, 95/65 lbs
*Compare to 11/1/21*
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