Vagabond of the Month for November: Steph Sementelli
Best thing about Vagabond:
I got to know a lot of great ppl, very supportive community. The group environment is very motivating when working out. The coaches are amazing and a wealth of knowledge. They really take the time to give you pointers and work with you. They will always give you that little push you need when you feel like stopping mid workout.
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Vagabond Annual Holiday Party on Saturday, December 18th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 18th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.
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:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
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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)
15 DB JM Press
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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)
15 Cal Row or 12 Cal Assault Bike
8 Ball Slams
6 TRX Row
4 Push Ups or Squat Rack Push Ups
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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
6 Barbell Strict Press
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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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