“Monday 3.27.2023”

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:

5 Sets of the following:

8 DB Row/each arm

12 Viking Press

16 Banded Pull Aparts

20 Deadbug Pressing Against Wall(10/each way)

+

B. Conditioning of the following:

5 Sets of the following:

Run 200 Meters(Row 250 Meters)

10 KB Russian Swings

8 TRX Row

Run 200 Meters(Row 250 Meters)

10 Ball Slams

8 Step-Ups/each leg

*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:

1 Push Jerk(Last week we did 2 reps)

10 Monster Band Clam Shells/each way

10 Standing Pallof Press/each way

20 Shoulder Taps(10/each way, slow and controlled)

20 Meter KB Farmer’s Walk

+

B. Conditioning of the following:

5 Sets of the following:

Run 200 Meters(12 Cal Row)

10 Barbell Push Press @ 115/80, 95/65 lbs

5 Step Down Box Jumps

Run 200 Meters(12 Cal Row)

10 Pull Ups or TRX Row

5 Hang Power Snatch @ weight above

*No rest between sets, just keep moving and grooving.*

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