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
+
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:
4 Sets of the following of the pump session
10 DB Powell Raises/each arm
10 JM Press
30 Second KB Farmer’s Hold
10 Single Arm Seated Cable Pull Downs/each arm
10 Hanging Knee Raises
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B. Conditioning of the following:
18 Minute As Many Rounds Possible in time allotted, give good solid effort, pace self:
15 Cal Row
12 DB Bench Press
9 Ball Slams
100 Meter Run
6 Walking Lunges/each way
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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 DB Floor Press
5 Spiderman Stretch/each way
10 Seated Cable Row/each arm
10 Ab Wheel Roll Outs or 10 Hanging Knee Raises
5 Samson Stretch/each way
20 Banded Pull Aparts
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B. Conditioning of the following:
18 Minute As Many Rounds Possible in time allotted, give good solid effort, pace self:
400 Meter Run or 15/12 Cal Assault Bike
12 Wall Balls
9 Burpees
200 Meter Run or 8/6 Cal Assault Bike
12 Hang Power Cleans @ 95/65, 75/55 lbs
9 Cal Row
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