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, November 5th, 2022:
Community Open Workout 9 am to 12 pm
Complete the following of:
35 Minutes on the Clock of the following:
20 Cal Row or 16 Cal Assault Bike
16 Russian KBS or 16 Hang Power Cleans
20 Burpees
16 Goblet Squats or Front Squats or OH Squats
20 Push Press
16 Pull Ups or TRX Row
20 Second FLR Hold or Shoulder Taps(Perform this at same time with partner)
*Break reps into half, finish one movement with your partner before moving onto next movement, break reps into half.*
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Sunday, November 6th, 2022:
Open Gym 9 am to 11 am
A. Posterior Chain of the following:
4 Sets of the following:
5 Front Squats
10 DB Bench Press
15 Banded Pull Aparts
20 Glute Bridges
30 Second FLR Hold or Plank Hold or Pull Up Hang
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B. Conditioning Piece of the following:
20 Minutes of the following:
20 Cal Row or 20 Cal C2BIKE
15 DB Push Press
12 DB Front Squats
9 DB Curls
6 Ball Slams
3 Tall Box Jumps
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