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, 4 reps x 4 sets, rest 15 seconds.

*Last week we did 5 reps*

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

B1. Lat Pull Down, 12-15 reps x 4 sets, rest 15 seconds.

B2. DB or KB Half Kneeling Strict Press, 8 reps/each arm x 4 sets, rest 60 seconds.

*Last week we did 10 reps/each arm*

+

C. Conditioning of the following:

4-6 Sets of the following:

90 Second Cal Assault Bike or Row

Rest 20 seconds

10 Goblet Squats

10 Burpees

Rest 20 seconds

10 Russian KBS

20 Second Push Up Hold

Rest 40 seconds

+

B. Fitness Phase

Posterior Chain/Core/Single Leg + Conditioning

A1. Sumo Deadlift, 3 reps x 5 sets, rest 15 seconds.

A2. Single Arm Seated Cable Pull Down, 12 reps/each arm x 5 sets, rest 60 seconds.

B1. Cable Pull Thrus, 10 reps x 4 sets, rest 15 seconds.

B2. Deadbug Variation(Not on Wall Pressing), 10 reps/each way x 4 sets, rest 30 seconds.

B3. Single Leg Walking Lunges or Step-Ups Weighted, 8 reps/each leg x 4 sets, rest 60 seconds.

+

C. Conditioning of the following:

4-6 Sets of the following:

90 Second Row or Bike

Rest 20 seconds

15 Wall Balls or Goblet Squats

15 DB Bench Press Heavy

Rest 20 seconds

5 Hang Power Cleans-Go Heavier than Usual, challenge self

20 Second Plank Hold on Elbows

Rest 40 seconds

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