1. Vagabond One on One Assessment Start Up Classes: Start Whenever You Like, Contact us @ [email protected] or 508 930 8734:
We offer our Beginners One on One Program, which is mandatory before entering the group class or personalized training and will be directed through a well organized and efficient program. The duration of the Beginners Class Program is 5 ONE on ONE sessions, which will last two weeks long. We will teach you the fundamentals of our Strength and Conditioning Program to help make your transition into the classes a little easier for you within a personalized approach setting.
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2. Vagabond Kettlebell Speciality Class on Sunday, February 16th @ 10:00 am-11:30 am:
The Turkish Get Up (TGU) is a technical, yet powerful exercise. Incorporating TGU’s into your workouts can help
- Create a solid core
- Improve shoulder health and stability
- Build strength
In this workshop, we will review the StrongFirst standards of the TGU, breaking down the movement step by step. If you want to learn the basics or fine tune your TGU this workshop is for you!
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3. Vagabond Night Out on Saturday, February 29th @ 7:00 pm @ La Cucina in Easton:
We will be having our Annual Winter Community Night out by celebrating the beginning of 2020 with a night out at La Cucina in Easton. All Vagabonds strongly encouraged to come and hang and be with the community. Yourself and significant other strongly encouraged to attend, and have some fun!
I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
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3-5 minutes of coach option
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Coach Run Warm-Up:
2 Sets of the following:
45 Seconds Airdyne/Row
Rest 10 Seconds
25 Seconds of Indian Push-Ups
Rest 10 Seconds
30 Seconds of Goblet Squats
Rest 10 Seconds
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pull/Single Leg/Upper Body Pull/PC + Conditioning
A1. Seated Single Arm Cable Row, 10 reps/each arm x 3 sets, rest 45 seconds.
A2. DB Hammer Curls, 10-12 reps x 3 sets, rest 45 seconds.
A3. DB Strict Press, 5 reps x 3 sets, rest 45 seconds.
Last week we did 6 reps
A4. Plank Hard Hold, 15 seconds(4 times), rest 5 seconds in between each x 3 sets, rest 45 seconds.
LAST WEEK WE DID 12 SECONDS, THIS TIME 15 SECONDS AND MAKE SURE ENGAGE AND CONTRACT WHOLE BODY DURING HOLD TIME
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B. Conditioning of the following:
20 Minutes of the following of:
16 Cal Assault Bike
12 Ball Slams
16 Box Step-Ups(8/each leg)
12 Second Tight FLR Hold
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B. Fitness Phase
Lower Body/PC/Carry + Conditioning
A. Sumo Deadlift Moderate, 3 reps x 4 sets, rest 45 seconds.
On January 16th, we did 4 reps
B1. Double Leg Glute Bridge Banded, 12 reps x 2 sets, rest 45 seconds.
B2. KB Farmer’s Walk, 45 seconds total time x 2 sets, rest 45 seconds.
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C. Conditioning of the following:
20 Minutes of the following of:
20 Cal Row
20 Russian KBS
60 Jump Rope Singles
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