“Monday 3.23.2020 + At Home Workout #7”

Vagabond Update for the Gym + Closure for Two Weeks

(Return Date for Full Services: Monday, March 30th)

Dear Vagabonds,
After much consideration and reflection, we have decided to close the gym for a period of two weeks. We have been monitoring the current situation closely and we feel this is the most proactive route to take. 

We all know this will effect us in so many ways and I appreciate your understanding and patience during this uncertain time. We will will do our best to accommodate all of your concerns in timely fashion- do not hesitate to contact me if you have any questions.
I will put out a daily workout and will do a talk each day going over suggestions for workouts and at home workouts. This will help us all stay healthy and active. I will be posted the night before for rules and workout so everyone is in the know.

As always, please feel free to PM, call, or reach out to me if you have any questions or concerns. Thank you for your continued support as we navigate these unknown times together.

At Home Workout #7

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
5 Minutes of the following:
Foam Roll Option, work glutes, hamstrings, and lower body.


II. Phases Strength + Conditioning of the following:

A. Lifestyle + Fitness + Competition Phase

30 seconds on/10 seconds off x 6 sets of each movement-3 Minutes)

2 Sets of the following:

Rules For Workout: You will do 30 seconds of each movement, then rest 10 seconds, and do it for 6 sets for each movement, so you will do 6 sets of no push-up burpees, then move onto sit ups and do for 6 sets, then hip thrusts, etc, go thru for 2 full sets.

No Push-Up Burpees or Ground to Overhead with Object or DB Snatch

Sit-Ups or Plank Holds

Hip Thrusts(Glute Bridges) Weighted or Russian KBS or Dumbbell Swings

Leg Raises or Flutter Kicks

*Rest 1 Minute between sets*

*If you like to try other movements because you have equipment, you can do Barbell Thrusters instead of Hip Thrusts and for Leg Raises or Flutter Kicks, you can do Toes to Bar in place of.*

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