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 + Single Leg/Core + Conditioning
A1. Landmine Deadlifts, 12-15 reps x 4 sets, rest 30 seconds.
A2. TRX Row, 8-10 reps or Strict Pronated Pull Ups, 4-6 reps x 4 sets, rest 60 seconds.
B1. Goblet Hold Single Leg Forward Lunge to Reverse Lunge, 5 reps/each legx 3 sets, rest 30 seconds.
B2. Deadbug Pressing AGST Wall, 10 reps/each way x 3 sets, rest 390 seconds.
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C. Conditioning of the following:
2 Sets of the following:
12 Minutes on the Clock of the following:
12 Cal Row or 9 Cal Assault Bike
8 DB Push Press or DB Floor Press
4 Weighted Walking Lunges or Weighted Step-Ups/each leg
12 Cal Row or 9 Cal Assault Bike
8 Goblet Squat
4 Push Ups or Burpees
*Rest 2-3 minutes between sets*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Strict Press, 5 reps x 5 sets, rest as needed between sets.
B1. Seated Row, 15 reps x 3 sets, rest 30 seconds.
B2. DB or KB Bench Press Single Arm Alt, 10 reps/each arm heavy challenge self x 3 sets, rest 30 seconds.
B3. Pallof Press Standing, 10 reps/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
12 Minutes on the Clock of the following:
12 Cal Row or 9 Cal Assault Bike
8 Hang Power Snatch
12 Cal Row or 9 Cal Assault Bike
8 Burpees
8 Wall Balls
*Rest 2-3 minutes between sets*
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