“Monday 3.20.2023”

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:

35-45 Second KB Farmer’s Hold

8 DB Row/each arm

12 Tricep Rope Push Downs

16 Shoulder Taps(8/each way)

20 Second Side Bridge/each side

B. Conditioning of the following:

6 Sets of the following:

Run 100 Meters(Row 125 Meters)

8 DB Strict Press

8 Walking Lunges/each way or Step-Ups

Run 200 Meters(Row 250 Meters)

8 Ball Slams

8 TRX Row

*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:

2 Push Jerk(Last week was 3 reps)

8 DB Row/each arm

12 Push Ups or Squat Rack Push Ups(Advanced can do 6 handstand push ups)

16 Shoulder Taps(8/each way)

25 Second Side Bridge/each side