Vagabond of the Month for November: Steph Sementelli
Best thing about Vagabond:
I got to know a lot of great ppl, very supportive community. The group environment is very motivating when working out. The coaches are amazing and a wealth of knowledge. They really take the time to give you pointers and work with you. They will always give you that little push you need when you feel like stopping mid workout.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
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, December 25th, 2021
Gym Closed-Christmas Day
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Sunday, December 26th, 2021:
Open Gym 9 am to 11 am
A. Posterior Chain of the following:
4 Sets of the following:
8 Weighted Step-Ups/each leg
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
Burpees
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