Vagabond of the Month for August: Katie Legrice
I have been to a couple of gyms over the years and have left for various reason. I had good experiences at all them but it just didn’t stick. What sets vagabond aside for me is the community that Kevin has created. Everyone has been very welcoming. It just feels like the right fit and did from the beginning. Kevin has been great the encouragement, the check in’s if you haven’t been for a couple days. Those are things that make this gym a great place. I need that every now and again. I really enjoy his programing. I do well with this kind of programming. The coaches are great always available for a question, stepping in to help make adjustments when needed. I am so grateful for Erica because if I had not talked with her last year this I probably would have never made my way back here. So big thanks to Kevin and the place he created and to Erica for bringing me back to it.
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 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
3 Sets of the following of the pump session
10 Lat Pull Downs
10 Machine Curls or Traditional Curls
15 Tricep Rope Push Downs
5 Barbell Row
10 Hanging Knee Raises
15 DB JM Press
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B. Conditioning of the following:
16 Minutes of the following:
8 DB or KB Push Press Single Arm ALT/each way
8 Cal Assault Bike or 100 Meter Run
8 Burpees
8 Cal Assault Bike or 100 Meter Run
8 KB Row/each arm Challenging
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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:
8 DB Floor Press or 5 Close Grip Bench Press
10 Shoulder Taps/each way(Place hands closer together to make easier or farther apart to make more difficult)
15 Tricep Rope Extensions
20 Meter KB Farmer’s Walk
30 Second Jump Rope Warm-Up
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B. Conditioning of the following:
25 Minutes of the following:
15/12 Cal Assault Bike
12 Burpees
9/6 Cal Row
6 Thrusters
3 DB Man Makers(3/each way-Push Up Position, 1 dumbell/each hand, perform 1 push up + then 1 row/each arm-You may perform push up on knees to modify)
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