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.
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Vagabond Annual Food Drive Virtually with Gift Cards Between November 8th- November 21st Collection Time
We’ll be collecting donations thru November 8th thru November 21st to directly benefit the Easton Food Pantry-
Perishable item or grocery gift cards are what we will be collecting this year!
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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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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Squat + Single Leg/Core + Conditioning
A1. Landmine Deadlifts, 12-15 reps x 4 sets, rest 30 seconds.
A2. TRX Row, 10 reps x 4 sets, rest 60 seconds.
B1. Goblet Hold Single Leg Forward Lunge to Reverse Lunge, 6 reps/each leg(We did 5 reps on 10/18/21)x 3 sets, rest 15 seconds.
B2. Side Bridge 4 Point, 30 seconds/each way x 3 sets, rest 45 seconds.
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C. Conditioning of the following:
20 Minutes on the Clock of the following:
30 Jump Rope Singles
20 Cal Row
10 Goblet Squats
5 DB Push Press
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Strict Press, 5 reps x 5 sets, rest as needed betweense
*1RM Data: 7/20/21
B1. Seated Rows, 15 reps x 3 sets, rest 30 seconds.
B2. DB Bench Press Single Arm Alt, 6 reps/each arm moderate x 3 sets, rest 30 seconds.
*Last week we did 8 reps/each arm.*
B3. Decompression Hangs, 30 seconds or Hanging Knee Raises, 10-12 reps x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
15-12-9-6-3 of the following:
Hang Power Snatch @ 95/65, 75/45 lbs
Cal Assault Bike
Burpees
OH or Front Squats
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