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 DB Push Press + 10 Pallof Press/each way + 10 TRX Row + 10 Goblet Squats + 10 Shoulder Taps/each way
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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 of the pump session
10 Standing Cable Machine Row/each arm-Slow eccentric @ 2 second return each rep
10 DB Tate Press
20 Banded Pull Aparts
3 Front Squats(Last week we did 4 reps)
10 Lat Pull Downs
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B. Conditioning of the following:
15 Minutes of the following:
40 Jump Rope Singles
20 Second FLR Hold or Plank Hold or KB Farmer’s Hold
15/12 Cal Row
10 DB Thrusters
+
Rest 3 Minutes
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4 Minute Hard Effort on Row, Bikes, Ski Erg(Last week we did 3 minutes)
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
3 Close Grip Bench Press(Last week we did 4 reps)
12 Standing Cable Row/each arm
6 Deadbug Pressing AGST Wall/each way 3 second hold each rep
15 Banded Leg Curls
+
B. Conditioning of the following:
15 Minutes of the following:
10 Barbell Hang Power Cleans @ 115/80, 95/65 lbs
20 Shoulder Taps(10/each way)
5 Front Squats or OH Squats
10 Ball Slams
20 Double Unders(40 Jump Rope Singles)
200 Meter Run
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Rest 3 Minutes
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4 Minute Hard Effort on Row, Bikes, Ski Erg(Last week we did 3 minutes)
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