“Thursday 10.14.2021”

Vagabond of the Month for September: Nikki D

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Best thing about Vagabond:

So many things.  Everyone talks about the community, which is absolutely true.  You won’t find a better, more dedicated, or more connected staff and client base anywhere.  But the things I’d like to spotlight are 1) Jay’s music.  Hands down, the best part of the gym for me!  2) Injury prevention and rehabilitation:  I came in with an awful back that I threw out all the time.  With the advice and support of Kevin and all of the coaches, I’ve learned what exercises to avoid and what muscles I need to strengthen, and – knock on wood – my back hasn’t ever felt better.  3) The work outs are so dynamic and exciting – I’m never bored.  Its like learning a new sport in my 30s.  I’m always excited to come back, try something new, and challenge myself further.  I feel like I really kicked some ass every single time I walk out of the gym.

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Vagabond Trunk or Treat on Saturday, October 30th, 2021 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10.30 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!

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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3 Sets of the following:

5 inch worms + Run 100 Meters + 5 Broad Jumps + Run 100 meters + 10 Russian KBS + Run 100 Meters + 10 Goblet Squats Light

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II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body Pump + Long Conditioning1RM Max for Strict Press on June 30th + 1RM Max for Bench Press on May 20th + 1RM Push Press on August 5th)

A. Upper Body Pump + Mobility of the following:

4 Sets of the following of the pump session

10 DB Powell Raises/each arm

10 JM Press

30 Second KB Farmer’s Hold

10 Single Arm Seated Cable Pull Downs/each arm

10 Hanging Knee Raises

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B. Conditioning of the following:

18 Minute As Many Rounds Possible in time allotted, give good solid effort, pace self:

15 Cal Row

12 DB Bench Press

9 Ball Slams

100 Meter Run

6 Walking Lunges/each way

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B. Fitness Phase

Posterior/Upper Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

4 Sets of the following:

10 DB Floor Press

5 Spiderman Stretch/each way

10 Seated Cable Row/each arm

10 Ab Wheel Roll Outs or 10 Hanging Knee Raises

5 Samson Stretch/each way

20 Banded Pull Aparts

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B. Conditioning of the following:

18 Minute As Many Rounds Possible in time allotted, give good solid effort, pace self:

400 Meter Run or 15/12 Cal Assault Bike

12 Wall Balls

9 Burpees

200 Meter Run or 8/6 Cal Assault Bike

12 Hang Power Cleans @ 95/65, 75/55 lbs

9 Cal Row

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