VAGABOND RE OPENING ON MONDAY, JULY 13TH FOR FULL OPEN GYM FORMAT SCHEDULE-WE ARE BACK-PLEASE CHECK SCHEDULE BELOW ON LINK.
As always, please feel free to PM, call, or reach out to me if you have any questions or concerns.
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RULES FOR MASK WEARING INSIDE GYM:
You must walk inside the Vagabond Facility with your mask present on your face, walk into your place of choosing, and may take off once you are settled, and just have by your persons. THANK YOU FOR YOUR COOPERATION AND CONCERN.
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VAGABOND OF THE MONTH FOR JUNE: JESSICA PICKETT
Best thing about Vagabond:
“The people at Vagabond are what keep me coming back for more. I love that everyone pushes one another and supports one another. Even when we haven’t been able to get into the gym during this crazy time, the photos and posts on Facebook have kept me going! The coaches are all knowledgeable and I have learned so much from them over the last year.”
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Vagabond Annual Summer Party on Saturday, August 8th @ 3:00 pm to Whenever It Ends:
S A V E the D A T E for our annual summer BBQ and pool party at the Flynn’s on Saturday August 8th! We’ll have food, yard games, swimming, ice cream truck, DJ for music and fun for the whole family! Come kick back, relax and enjoy our awesome group! Thanks to the Flynn’s for hosting again this year- renovations on their gorgeous house will be done just in time! If you’ve never stopped by the farm’s nursery, Save the date for now, Vagabonds!
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Vagabond Open Gym Format New Schedule When Officially Open
Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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3-5 Minutes of the following:
5 Spiderman Stretch/each way + Run 100 Meters + 5 Samson Stretch/each way + Run 100 meters + 5 Inch Worms + Row 150 Meters/5 Cal Assault Bike
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pump + Long Conditioning
A. Upper Body Pump Session of:
4 Sets of the following:
10 DB Hammer Curls
10 Lat Pull-Downs
20 Banded Pull Aparts
20 Second 4 Point Side Bridge/each way
25 Reps of Banded Push Downs
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B. Conditioning of the following:
8 Sets of the following:
8 DB or Barbell Front Squats
100 Meter Run(8 Cal Assault Bike)
8 DB or Barbell Strict Press
100 Meter Run(8 Cal Assault Bike)
16 Second Plank Hold or Quad Hold(On All Fours)
*No rest between sets, just keep moving.*
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B. Fitness Phase
Upper Body Pump + Long Conditioning
A. Upper Body Pump Session of:
4 Sets of the following:
10 DB Hammer Curls @ 2 second lowering each rep
8 Barbell Row
20-30 Second Pull Up Hang
20 Reps of Banded Pull Aparts
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B. Conditioning of the following:
8 Sets of the following:
8 Barbell Front Squats
100 Meter Run(10 Cal Row)
8 Barbell Push Press
100 Meter Run(10 Cal Row)
16 Second Plank Hold or Quad Hold(On All Fours)
*No rest between sets, just keep moving.*
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