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 Session of:

4 Sets of the following:

10 FLR Rocks

12 Monster Band Walks/each way

10 DB External Rotations/each arm

12 TRX Row or 8-10 Assisted Pull Up Machine or 6 Strict Pull Ups(Banded if needed)

10 Tricep Rope or Straight Bar Push Downs

1 Front Squats(Last week we did 2 reps)

+

B. Conditioning of the following:

6 Sets of the following:

Row 250 Meters

12 DB Push Press Single Arm Alternate(6/each arm)

12 Goblet Squats

Run 200 Meters

20 Second Quad Hold or Plank Hold 

*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:

1 Close Grip Bench Press(Last week we did 2 reps)

15 Glute Bridges Banded

8 DB Powell Raises/each arm

10 Single Arm Cable Row Standing/each arm

15 Clam Shells/each way

+

B. Conditioning of the following:

5 Sets for time of the following:

12/10 Cal Assault Bike

8 Front Squats or Overhead Squats or Goblet Squats

8 Slam Balls

8 Pull Ups  or TRX Row

200 Meter Run

*No rest between sets, just keep moving.*

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