“Thursday 2.18.2021”
Vagabond of the Month for January: Karen Daly
Best thing about Vagabond:
“Absolutely Kevin’s dedication to his members. I’ve belonged to numerous gyms in my lifetime, and none have shown the personal interest in my health, fitness and success with workouts as Kevin has. I absolutely love every single coach at Vagabond and appreciate their expertise and their attention to detail during workouts. I have learned so much from each of them and became stronger and more fit than I have ever been. Vagabond was an integral part of my recovery and I am so grateful to have found it at a time in my life when I needed it most. After being a gym-hopper for most of my life, I joined Vagabond 5 years ago and never looked back.”
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RULES FOR MASK WEARING INSIDE GYM:
Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, you must leave mask present on face(WE OFFER BREATHABLE APPARATUS TO GO INTO YOUR MASK TO ALLOW BETTER BREATHING OPTIONS), and while moving around inside gym, they must put mask on and have by persons!
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Vagabond Open Gym Format New Schedule When Officially Open
Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
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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2 Sets of the following:
5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase + Fitness Phase
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Hip Rocks
6 Split Squats/each leg or 6 Split Stance/each leg
10 Head Nods
5 TRX Vertical Pull Ups @ 2 second pause top position
10 Monster Band Clam Shells /each way
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B. Conditioning of the following:
Start: 500 Meter Row or 30 Cal Assault Bike
Right into 16 Minutes of the following:
10 Cal Assault Bike
12 Walking Lunges(6/each leg) Alternating
20 Second Quad Hold
10 DB Hang Power Cleans
20 Second Shoulder Taps or FLR Hold
8 Ball Slams
Finish: 500 Meter Row or 30 Cal Assault Bike
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Monster Band Walks/each way
15 Banded Curls
10 Head Nods
15 Banded Glute Bridges
10 Monster Band Clam Shells /each way
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B. Conditioning of the following:
Start: 500 Meter Row or 30 Cal Assault Bike
Right into 16 Minutes of the following:
10 Cal Row
10 DB Snatch(5/each arm)
20 Second Quad Hold
10 Hang Power Cleans
20 Second Side Bridge/each way
Finish: 500 Meter Row or 30 Cal Assault Bike
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