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 29th, 2022:
Community Open Workout 9 am to 12 pm
Complete the following of:
35 Minutes of the following @ moderate, sustainable effort of:
30 Second Hard Pace Bike or Row-Each Partner Does
20 Burpees-Each Partner Does 10 reps
16 Barbell or DB Push Press-Each Partner does 8 reps
12 Hang Squat Cleans or Russian KBS-Each Partner Does 12 Reps
8 Box Jumps or 8 Step-Ups/each leg-Each Partner does 8 reps
20 Second KB or DB Farmer’s Hold or Pull Up Hang or FLR Hold-Each Partner Does
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Sunday, October 30th, 2022:
Open Gym 9 am to 11 am
A. Posterior Chain of the following:
4 Sets of the following:
8 Weighted Step-Ups/each leg or 5 Front Squats Barbell Heavy
10 Monster Band Walks/each side
10 Banded Face Pulls
10 Glute Bridges
20 Banded Curls
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B. Conditioning Piece of the following:
20-15-10-5 of the following:
Cal Row or Cal Assault Bike
FLR Hold or Plank Hold or FLR Hold Shoulder Taps in Seconds x 2 in duration(40 seconds-30 seconds-20 seconds-10 seconds)
Goblet Squats
DB Floor Press
Russian KBS
DB Curls
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