RULES FOR MASK WEARING INSIDE GYM:
You must walk inside the Vagabond Facility with your mask present on your face, walk into your place of choosing, and may take off once you are settled, and just have by your persons. THANK YOU FOR YOUR COOPERATION AND CONCERN.
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Vagabond Open Gym Format New Schedule When Officially Open
Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
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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START STRENGTH + ACCESSORY….
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II. Phases Strength + Conditioning of the following:
A. Lifestyle Phase
Lower Body Squat/Upper Body Unilateral Press+ Conditioning
A1. Single Leg Split Stance Squats, 8 reps/each leg Weighted x 4 sets, rest 30 seconds.
A2. Hip Rocks, 15 reps x 4 sets, rest 30 seconds.
A3. Single Arm DB or KB Half Kneeling Press, 10 reps /each arm x 4 sets, rest 30 seconds.
A4. DB Zotman Curls, 10 reps x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
15 Minutes of the following:
12 Cal Assault Bike
9 DB Front Squats
6 DB Strict Press
3 No Push-Up Burpees
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A1. Clean Pull, 90% of best 1RM Clean, 1.1.1 x 4 sets, rest 30 seconds.
A2. Samson Stretch, 5 reps/each way x 4 sets, rest 30 seconds.
A3. Single Leg Split Squats or Split Stance Squats, 6 reps/each leg x 4 sets, rest 30 seconds.
*Last week we did 8 reps, this week go up in weight.*
A4. Hip Rocks, 15 reps x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
15 Minutes of the following:
12 Cal Row
9 Goblet Squats
6 DB Snatch/each arm
3 Box Jumps Step-Down
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