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 + Mobility of the following:
4 Sets of the following:
10 Hip Rocks
5 Step-Ups Weighted/each leg @ low box
10 Head Nods
5 Strict Pull Ups(You May Use Band)
10 Monster Band Walks /each way
+
B. Long Conditioning of the following:
Every Minute on the Minute x 25 Minutes of the following:
Minute 1: 45 Second Cal Assault Bike
Minute 2: 15-20 Reps of Russian KBS
Minute 3: 45 Seconds of Push Up Hold or Shoulder Taps
Minute 4: 45-60 Second of Heavy KB Farmer’s Hold
Minute 5: 30 Second of Burpees
+
B. Fitness Phase
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Hip Rocks
10 Machine Curls
10 Monster Band Walks/each way
10 Barbell Hip Thrusts
10 Seated Rows
+
B. Long Conditioning of the following:
Every Minute on the Minute x 25 Minutes of the following:
Minute 1: 45 Second Cal Row
Minute 2: 45 Seconds of: Heavy KB Farmer’s Hold or SandBag Bear Hug Holds or Trap Bar Holds Weighted
Minute 3: 45 Seconds of FLR Holds or Shoulder Taps/each way
Minute 4: 60 Seconds of: 3 Hang Squat Cleans + 3 Burpees
Minute 5: Full Rest
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