Vagabond of the Month for September: Nikki D
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:
3 Sets of the following of the pump session
10 Lat Pull Downs
10 Tricep Rope Push Downs
30 Second FLR Hold or Shoulder Taps
10 Single Arm Standing Cable Row/each arm
10 Ab Wheel Roll Outs or 10 Hanging Knee Raises
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B. Conditioning of the following:
For Time of the following:
25-20-15-10-5 of the following:
Cal Assault Bike
Burpees
Step-Ups(total of 25, 20, 15,10, 5)
DB Push Press
*After every set completed Run 100 Meters*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
3 Sets of the following:
5 DB Bench Press(On September 30th, we did 6 reps)
5 Inch Worm
10 Seated Cable Pull Down/each arm
5 Bird Dogs/each way 3 second hold each rep
5 spiderman stretch/each way
10 Tricep Rope Push Downs
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B. Conditioning of the following:
For Time of the following:
21-18-15-12-9-6-3 of the following:
Cal Row
Burpees
DB Push Press(if you did push press yesterday, complete Ball Slams or Russian KBS or DB Snatch-total of 21, 18, 15 etc reps for db snatch, not each arm)
*After every set completed Run 100 Meters*
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