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:
10 FLR Rocks
12 Monster Band Clam Shells/each way
10 DB Powell Raises /each arm
12 Seated Row or 5 Strict Pull Ups(Banded if needed)
+
B. Conditioning of the following:
25 Minutes of the following:
30 Second KB Farmer’s Hold or Plank Hold or KB Front Rack Hold-Client Choice
20 Second Bridge/each side(Core is great to work on under duress in some ways)
12 Cal Row or 10 Cal Assault Bike
10 Meter Bear Crawl
8 TRX Row
4 No Push Up Burpees
+
B. Fitness Phase
Upper Body Pump + Long Conditioning
A. Upper Body Pump Session of:
4 Sets of the following:
10 FLR Rocks
12 Glute Bridges Banded
5 Standing Pallof Press/each way @ 2 second hold/each rep
12 Single Arm Cable Seated Pull Down/each arm
10 Monster Band Walks/each way
+
B. Long Conditioning of the following:
25 Minutes of the following:
30 Second KB Farmer’s Hold or Plank Hold or KB Front Rack Hold-Client Choice
20 Second Bridge/each side(Core is great to work on under duress in some ways)
15 Cal Row
12 Hang Power Cleans @ 115/80, 95/65, 75/45 lbs
9 Wall Balls
6 Burpees
3 Shoulder Grabs @ 3 second hold each rep/each way(6 total)
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