Vagabond of the Month for October: Tatiana N
Best thing about Vagabond:
The coaches! Since joining this year in February, there has not been one moment where I was not encouraged throughout my workouts. I’m not going to lie- there are times where I want to go down in weight or give up on a rep- and that’s when Jay, Heather, Kev, and Juliette are there pushing me to my max. There’s a common saying that says that you learn something new everyday and I truly believe that I learn something new every time I step foot into Vagabond, thanks to our coaches. A huge shout out to the best coaches ever that truly love what they do and for always being there when I feel like giving up!
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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, 8-10 reps or Strict Pronated Pull Ups, 4-6 reps x 4 sets, rest 60 seconds.
B1. Goblet Hold Single Leg Forward Lunge to Reverse Lunge, 5 reps/each leg(We did 6 reps on 11/1/21)x 3 sets, rest 30 seconds.
B2. Deadbug Pressing AGST Wall, 10 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
2 Sets of the following:
12 Minutes on the Clock of the following:
12 Cal Row or 9 Cal Assault Bike
8 DB Push Press or DB Floor Press
4 Weighted Walking Lunges or Weighted Step-Ups/each leg
12 Cal Row or 9 Cal Assault Bike
8 Goblet Squat
4 Push Ups or Burpees
*Rest 2-3 minutes between sets*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Strict Press, 3 reps x 5 sets, rest as needed between sets.
*1RM Data: 7/20/21*
*Last week we did 4 reps*
B1. Seated Row, 15 reps x 3 sets, rest 30 seconds.
B2. DB or KB Bench Press Single Arm Alt, 4 reps/each arm heavy challenge self x 3 sets, rest 30 seconds.
*Last week we did 5 reps/each arm.*
B3. Pallof Press Standing, 10 reps/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
12 Minutes on the Clock of the following:
12 Cal Row or 9 Cal Assault Bike
8 Barbell Push Press @ 95/65, 75/55 lbs
8 Hang Squat Cleans @ weight above
12 Cal Row or 9 Cal Assault Bike
8 Burpees
8 Ball Slams
*Rest 2-3 minutes between sets*
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