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:
A. Upper Body Pump + Mobility of the following:
3 Sets of the following of the pump session
5 Standing Cable Row/each arm-Slow eccentric @ 4 second return each rep
10 DB Tate Press
20 Banded Pull Aparts
5 Front Squats
10 Lat Pull Downs
20 Banded Push Downs
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B. Conditioning of the following:
25 Minutes of the following:
15 Cal Row
10 Walking Lunges(5/each leg) or Step-Ups
5 TRX Row
200 Meter Run
10 Ball Slams
5 DB Bench Press or DB Push Press
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
3 Sets of the following:
10 Single Arm Standing DB or KB Press or Landmine Standing Press/each arm-Try landmine if have not done before if you like!
20 Banded Pull Aparts
10 Single Arm Hammer Curls/each arm
20 Banded Push Downs
10 Shoulder Taps/each way or 20 Second Ring Plank Holds
20 Banded Pull Aparts
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B. Conditioning of the following:
16 Minutes of the following:
200 Meter Run or 250 Meter Row
8 Thrusters
200 Meter Run or 250 Meter Row
8 Hang Power Cleans
20 Second KB Farmer’s Hold or 50 Jump Rope Singles or 12 Goblet Squats
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