Vagabond of the Month for September: Alyse Mciver
There are a lot of really great things about Vagabond but what sets it apart for me is the amazing ladies at babysitting. I have been a part of some really amazing gyms Who all have great communities and Vagabond is definitely one of them But having my children safe and taken care of by some truly amazing women elevates it to the next level. You can’t find that anywhere else. It’s an added bonus that the instructors are really good at what they do and anytime I need clarification or tips on how to do something better they come in was really great answers from workouts to stretches to form. All in all I’m super grateful to have found this gym (thank you Becca marinaro) And I see myself sticking around for a really long time!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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START STRENGTH + ACCESSORY….
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II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness Phase
Saturday, October 15th, 2022:
Community Open Workout 9 am to 12 pm
Complete the following of:
40 Minutes of the following @ moderate, sustainable effort of:
30 Cal C2Bike or 20 Cal Row or 16 Cal Assault Bike
24 Russian KBS or 24 Hang Power Cleans
24 Goblet Squats or 24 Barbell Front Squats
30 Cal C2ike or 20 Cal Row or 16 Cal Assault Bike
24 Burpees
24 Ball Slams or Pull Ups
40 Meter KB or DB Farmer’s Walk
*SWITCH OFF EACH MOVEMENT, BREAK INTO HALF REPS*
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Sunday, October 16th, 2022:
Open Gym 9 am to 11 am
A. Posterior Chain of the following:
4 Sets of the following:
5 Split Stance Squat/each leg(last week we did 6 reps, this week go to 6 reps and up in weight)
10 Monster Band Walks/each side
20 Glute Bridges
10 TRX Row or Lat Pull Down
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B. Conditioning Piece of the following:
20 Minutes of the following:
8 DB Bench Press or Barbell Bench Press
15/10 Cal Assault Bike(Run 200 Meters)
8 Russian KBS
50 Jump Rope Singles
30 Second Quad Hold or FLR Hold
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