Vagabond of the Month for May: Rachel Rod
Best things about Vagabond:
A few years ago when I was looking for a new gym to try I came across the name Vagabond. I’ve always had a love-hate relationship with going to the gym… I have been sort of a vagabond with my fitness journey- where, what and when I get into it and actually enjoy it. The philosophy of focusing on overall health and wellness and having different paths to choose from just works for me. I love coming into the gym and seeing everyone doing their own thing and finding their own way. It makes me feel like I belong even though I’m not doing the same thing or moving in the same way as everyone else. It inspires me to keep coming back and trying new things. The coaches really take their time to get to know you individually and I feel like I can ask them anything and they will point me in the right direction. I admire everyone here and look forward to continuing the journey!
I. Dynamic and Prep Warm-Up:
3 minutes of z1 work
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3 Minutes of the following:
Client Option Warm-Up
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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
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A. Lifestyle Phase
Lower Body Squat/Upper Body Unilateral Press+ Conditioning
A1. High Bar Back Squat(Heel Lift If Needed), 5-7 reps x 4 sets, rest 30 seconds.
Last week we did 6-8 reps*
A2. TRX Row, 12 reps @ 0 second pause top position or Assisted Pull Up Machine, 8-10 reps x 4 sets, rest 30 seconds.
B1. Single Leg Walking Lunges Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. Machine Curls, 12 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
20 Minutes of the following:
12 Russian KBS
8 Cal Assault Bike or 12 Cal C2Bike or 200 Meter Run
8 No Push Up Burpees
30 Jump Rope Singles
12 Goblet Squats or 6 SL Step-Ups/each leg
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Strict Press, 2 reps x 5 sets, rest as needed between sets.
B1. KB Rotational Row, 10 reps heavy/each arm x 3 sets, rest 15 seconds.
B2. Half Kneeling Single Arm KB or DB Press, 10 reps/each arm x 3 sets, rest 30 seconds.
B3. Banded Face Pulls, 20 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
20 Minutes of the following:
8 DB Snatch/each arm
12 Cal Assault Bike or 15 Cal C2Bike
8 Pull Ups or TRX Row
50 Jump Rope Singles(25 Double Unders)
8 Wall Balls or Goblet Squats
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