Vagabond of the Month for February: Rachelle Perry

Best things about Vagabond: 

I’d have to say the guidance,motivation & support. Since day one Kevin has pushed me and held me

Accountable. Daily texts of encouragement & check ins have been really helpful and appreciated. 

The coaches are amazing and you can tell they truly care and enjoy their job. They make sure my form is correct and I’m getting everything  I should be getting out of the exercises.Just always giving helpful tips & answering  my 100 questions, it’s such a good feeling to have a team around you.

 Can’t forget the community, everyone has been so welcoming. The amazing women who step up and babysit so us other moms can bring our kids & workout is just so awesome. 

I’m really grateful I Joined Vagabond, I found my Gym home! 

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 Push Press + 10 Pallof Press/each way + 10 TRX Row + 10 Goblet Squats + 10 Shoulder Taps/each way

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Press/Upper Body Pull + Upper Body Push/Single Leg + Conditioning

A1. Strict Press, 3 reps x 5 sets, rest 15 seconds.

*75-85% of best 1rm or moderate weight, speed is the focus.*

*People may used Banded Variation for Press*

A2. Single Arm Seated Cable Row, 12 reps/each arm x 4 sets, rest 30 seconds.

B1. KB Curls, 15 reps x 3 sets, rest 30 seconds.

B2. MTN SKIERS, 15 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

2 Sets of the following

15/12 Cal Assault Bike(200 meter run)

15 Ball Slams OR Goblet Squats

Rest 30-60 Seconds

15/12 Cal Assault Bike(200 meter run)

15 DB Push Press

Rest 30-60 Seconds

15/12 Cal Assault Bike(200 meter run)

15 Russian KBS

Rest 30-60 Seconds

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B. Fitness Phase

Upper Body Push/Upper Body Pull + Conditioning

A. High Bar Squat, 3 reps x 5 sets, rest 30 seconds.

*75-80% of 1RM: 

B1. Split Stance Single Leg Lunge In Place Weighted, 6 reps/each leg x 3 sets, rest 30 seconds.

B2. Barbell Hip Thrusts on BC Block, 10-12 reps x 3 sets, rest 30 seconds. 

B3. Banded Staggered Rows, 15 reps/each way x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

2 Sets of the following

300 Meter Row(200 Meter Run)

15 Burpees

Rest 30-60 Seconds

300 Meter Row(200 Meter Run)

15 Hang Power Cleans @ 115/80, 95/65 lbs

Rest 30-60 Seconds

300 Meter Row(200 Meter Run))

15 Barbell Push Press

Rest 30-60 Seconds between sets

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