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.
+
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
+
5 Minutes of the following:
Client Option Warm-Up
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Pump + Long Conditioning
A. Upper Body Pump Session of:
3-4 Sets of the following:
10 DB Single Arm Alternating Curls/each arm
20 Banded Pull Aparts
10 DB Laying Tricep Extensions
20 Banded Push-Downs
+
B. Conditioning of the following:
8 Sets of the following:
60 Second Cal Assault Bike
15 Second Rest
30 Second Plank Hold or FLR Hold or KB Hold-Client Choice
15 Second Rest
30 Second Jump Rope
30 Second Rest
+
B. Fitness Phase
Upper Body Pump + Long Conditioning
A. Upper Body Pump Session of:
3-4 Sets of the following:
20 Banded Curls
12 DB Bench Laying Tricep Extensions
30-40 Second Pull Up Hang(DO THESE FOR SHOULDER AND LOWER SPINE HEALTH)
25 Second 4 Point Side Bridge/each side
+
B. Conditioning of the following:
8 Sets of the following:
60 Second Cal Row or Shuttle Run
15 Second Rest
30 Second Plank Hold or FLR Hold or KB Hold-Client Choice
15 Second Rest
30 Second No Push-Up Burpees or Ball Slams or Step-Ups or Box Jumps Step Down-Client Choice
30 Second Rest
Post Comments to Group Page.