Vagabond of the Month for May: Rachel Rod
Best things about Vagabond:
A few years ago when I was looking for a new gym to try I came across the name Vagabond. I’ve always had a love-hate relationship with going to the gym… I have been sort of a vagabond with my fitness journey- where, what and when I get into it and actually enjoy it. The philosophy of focusing on overall health and wellness and having different paths to choose from just works for me. I love coming into the gym and seeing everyone doing their own thing and finding their own way. It makes me feel like I belong even though I’m not doing the same thing or moving in the same way as everyone else. It inspires me to keep coming back and trying new things. The coaches really take their time to get to know you individually and I feel like I can ask them anything and they will point me in the right direction. I admire everyone here and look forward to continuing the journey!
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 MB Walks/each way + 10 Pallof Press/each way + 10 TRX Row + 10 Goblet Squats + 10 Shoulder Taps/each way
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 FLR Rocks
10 Clam Shells/each way
10 DB Standing External Rotations/each arm
2 Front Squats(Last week we did 3 reps)
+
B. Conditioning of the following:
4 Rounds for time of the following:
Row 400 Meters
10 DB Strict Press Single Arm Alternate(5/each arm)
10 Step-Ups or In-Place Lunge/each way
Row 200 Meters
10 DB Curls
10 Ball Slams
*No rest between sets, just keep moving.*
+
B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
5 Sets of the following:
2 Close Grip Bench Press(Last week we did 3 reps)
10 DB Powell Raises/each arm
10 Machine Curls
10 Banded Pallof Press/each way
+
B. Conditioning of the following:
4 Rounds for time of the following:
12/10 Cal Assault Bike or 300 Meter Run
10 Hang Power Cleans @ 115/80, 95/65 lbs
10 Front Squats or Overhead Squats or Goblet Squats
12/10 Cal Assault Bike or 300 Meter Run
10 Burpees
*No rest between sets, just keep moving.*
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