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 Press/Upper Body Pull + Upper Body Push/Single Leg + Conditioning
A. Strength + Accessory of:
4 Sets of the following:
2 Reps of Strict Press
*80% of best 1rm or moderate weight, speed is the focus.*
10 Monster Band Clam Shells/each way
10 Glute Bridges Banded
10 Samson Stretch(5/each leg)
10 Deadbug Press/each way
+
B. Conditioning of the following:
5 Sets of the following:
5 Minutes on the Clock of the following:
20 Meter KB Farmer’s Walk
10 Slam Balls
5 Burpees
20 Second Plank Hold
10 Cal Row
5 No Push Up Burpees
*Rest 1 minute between sets*
+
B. Fitness Phase
Upper Body Push/Upper Body Pull + Conditioning
A. High Bar Squat, 2 reps x 5 sets, rest 30 seconds.
*80% of 1RM:
B1. Tall Kneeling DB or KB Single Arm Press, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. KB Side Bends, 10 reps/each way x 3 sets, rest 30 seconds.
B3. Banded Face Pulls, 20 reps x 3 sets, rest 30 seconds.
+
C. Conditioning of the following:
5 Sets of the following:
5 Minutes on the Clock of the following:
12/8 Cal Row(200 Meter Run)
8 Ball Slams
50 Jump Ropes(25 Double Unders)
12/8 Cal Row(200 Meter Run)
8 Step-Ups/each leg unweighted low box or 5 Box Jumps Step-Down
8 Hanging Knee Raises(6 Toes to Bar Advanced)
*Rest 1 minute between sets*
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