Vagabond of the Month for November: Heather Jolly
I love Vagabond and the people who make up this community. Kevin has been supportive, and accommodating – always willing to help with modifications and suggestions. He checks in often and I truly feel like he cares about me as a person. I trust in and value his quality programming and the flexibility provided within each work out.
The coaches are the heart of Vagabond. They have such a kind, chill, and pleasant way about them. They are approachable and always happy to help in any capacity. I appreciate their time, hard work, and just being there for support and words of encouragement.
I’ve met so many good people during my time at Vagabond. Thank you to the members for helping to create a warm, welcoming, caring environment where all are committed to good health for themselves and each other.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
START STRENGTH + ACCESSORY….
+
II. Phases Strength + Conditioning of the following:
A. Lifestyle + Fitness Phase
Saturday, December 10th, 2022:
Community Open Workout 9 am to 12 pm
35 Minutes on the Clock as a Partner Workout:
500 Meter Row or 20 Cal Assault Bike
20 Goblet Squats or Front Squats
20 Burpees
500 Meter Row or 20 Cal Assault Bike
20 Russian KBS or Barbell Hang Power Cleans
20 Pull Ups or TRX Rows
30 Second FLR Holds with Shoulder Taps(If doing partner workout then do @ same time)
+
Sunday, December 11th, 2022:
Open Gym 9 am to 11 am
A. Posterior Chain Portion of the following:
4 Sets of the following:
10 Monster Band Walks/each way
10 Glute Bridges or Hip Thrusts Banded
10 Monster Band Clam Shells/each way
10 Barbell RDL
5 Split Lunges/each way
+
B. Conditioning Portion of the following:
Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Cal Assault Bike or Cal Row
Minute 2: 30 Second Step-Ups or Wall Balls
Minute 3: 45 Second of: 10 Banded Pull Aparts + 5 DB Curls
Minute 4: 30 Second Russian KBS
Post Comments to Group Page.