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:
5 Minutes of the following:
3 Minutes Foam Roll + 2 Minutes of Jump Rope/Bike/Row/Run
+
2 Sets of the following:
10 Hip Rocks + 10 DB Strict Press + 10 Deadbug Press/each way + 10 Slam Balls + 10 Goblet Squats + 10 Shoulder Taps/each way
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Pump + Long Conditioning
A. Upper Body Pump Session of:
4 Sets of the following:
12 FLR Rocks
12 Monster Band Walks/each way
10 DB External Rotations/each arm
12 TRX Row or 6 Strict Pull Ups(Banded if needed)
15 Tricep Rope or Straight Bar Push Downs
+
B. Conditioning of the following:
6 Sets of the following:
Row 300 Meters
10 DB Push Press Single Arm Alternate(5/each arm)
10 Goblet Squats
Row 150 Meters
8 Ball Slams
8 DB Row/each arm
20 Second Quad Hold or Plank Hold or FLR Hold
*No rest between sets, just keep moving.*
+
B. Fitness Phase
Upper Body Pump + Long Conditioning
A. Upper Body Pump Session of:
4 Sets of the following:
10 Hip Rocks
15 Glute Bridges Banded
8 DB Powell Raises/each arm
10 Single Arm Cable Row Saw Standing/each arm
15 Clam Shells/each way
8 Close Grip Bench Press
+
B. Conditioning of the following:
6 Sets for time of the following:
15/12 Cal Assault Bike(200 Meter Run)
10 Front Squats or Overhead Squats or Goblet Squats
8 Slam Balls
6 Pull Ups
20 Meter KB Front Rack Carry
*No rest between sets, just keep moving.*
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