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

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body Push/Upper Body Pull + Conditioning

A1. Close Grip Bench Press, 5 reps x 4 sets, rest 15 seconds.

A2. Deadbug Press, 10 reps/each way x 4 sets, rest 60 seconds.

B1. Seated Row, 12-15 reps x 4 sets, rest 15 seconds.

B2. DB or KB Half Kneeling Strict Press, 10 reps/each arm x 4 sets, rest 60 seconds.

+

B. Conditioning of the following:

10 Sets of the following:

5 Russian KBS or DB Hang Power Cleans or Barbell Hang Power Cleans

8/6 Cal Assault Bike

5 Goblet Squats

30 Jump Rope Singles or 5 Step-Ups/each leg

5 DB Curls slow and controlled

*Just keep moving and grooving*

+

B. Fitness Phase

Posterior Chain Run + Conditioning

A1. Sumo Deadlift, 4 reps x 5 sets, rest 15 seconds.

A2. Standing Pallof Press, 10 reps/each way x 4 sets, rest 60 seconds.

B1. Seated  Row, 12-15 reps x 4 sets, rest 15 seconds.

B2. DB or KB Half Kneeling Strict Press, 10 reps/each arm x 4 sets, rest 60 seconds.

+

C. Conditioning of the following:

8 Sets of the following:

6 DB Push Press Single Arm ALT/each way(People can do 4-6 Handstand Push Ups)

150 Meter Row(100 Meter Run)

8 Russian KBS

8 Burpees

40 Jump Rope Singles(25 Double Unders)

*Just keep moving and grooving*

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