Vagabond of the Month for February: Rachelle Perry
Best things about Vagabond:
I’d have to say the guidance,motivation & support. Since day one Kevin has pushed me and held me
Accountable. Daily texts of encouragement & check ins have been really helpful and appreciated.
The coaches are amazing and you can tell they truly care and enjoy their job. They make sure my form is correct and I’m getting everything I should be getting out of the exercises.Just always giving helpful tips & answering my 100 questions, it’s such a good feeling to have a team around you.
Can’t forget the community, everyone has been so welcoming. The amazing women who step up and babysit so us other moms can bring our kids & workout is just so awesome.
I’m really grateful I Joined Vagabond, I found my Gym home!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
3 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:
20 M High Knees + 10 Russian KBS + 5 Spiderman Lunges/each way + 10 Slam Balls + 5 Goblet Squats or OH Squats + 10 Shoulder Taps/each way
+
A. Lifestyle Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
12 Cable Pull Thrus
10 DB Row/each arm
15 Seated Banded Leg Curls
15 Banded Pull Aparts
20-40 Second Pull Up Hang Decompression
+
B. Conditioning of the following:
4 Sets of the following:
Run 200 Meters(Row 250 Meters)
10 DB Push Press
10 Step-Ups/each leg
Run 200 Meters(Row 250 Meters)
10 TRX Row
10 Ball Slams
*No rest between sets, just keep moving and grooving.*
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
5 Sets of the following:
3 Push Jerk
10 Monster Band Walks/each way
10 Standing Pallof Banded Press/each way
30 Second Plank Hold-Can make more challenging with Rocking Back and Forth-Ankles
30 Second KB Farmer’s Hold Heavy
+
B. Conditioning of the following:
5 Sets of the following:
Run 200 Meters(12/10 Assault Bike)
8 Barbell Strict Press @ 75/45 lbs
8 Step Down Box Jumps
Run 200 Meters(12/10 Cal Assault Bike)
8 Pull Ups or TRX Row
8 Ball Slams
*No rest between sets, just keep moving and grooving.*
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