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
6 Standing Cable Row/each arm-Slow eccentric @ 3 second return each rep
10 DB Arnold Press
20 Banded Push Downs
4 Front Squats(Last week we did 5 reps)
12 DB Row/each arm High Rep
20 Cal Row Warm-Up
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B. Conditioning of the following:
16 Minutes of the following:
15 Cal C2Bike or 12 Cal Assault Bike or 10 Cal Row
10 FLR Shoulder Taps/each way or 20 Second FLR Hold
5 Goblet Squats Heel Lift If Needed
10 Ball Slams
15 DB Curls
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Rest 2 Minutes
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2 Minute Hard Effort on Row, Bikes, Ski Erg
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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:
5 DB Floor Press or 4 Close Grip Bench Press
10 Standing Cable Row/each arm
5 Bird Dogs/each way
20 Meter Front Rack KB Carry
45 Second Bike or Row Warm-Up
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B. Conditioning of the following:
16 Minutes of the following:
20 Cal C2Bike or 15 Cal Row or 12 Cal Assault Bike
8 Walking Lunges/each way
5 Burpees
8 TRX Row
15 Second KB Farmer’s Hold
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Rest 2 Minutes
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2 Minute Hard Effort on Row, Bikes, Ski Erg
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