Vagabond of the Month for September: Alyse Mciver
There are a lot of really great things about Vagabond but what sets it apart for me is the amazing ladies at babysitting. I have been a part of some really amazing gyms Who all have great communities and Vagabond is definitely one of them But having my children safe and taken care of by some truly amazing women elevates it to the next level. You can’t find that anywhere else. It’s an added bonus that the instructors are really good at what they do and anytime I need clarification or tips on how to do something better they come in was really great answers from workouts to stretches to form. All in all I’m super grateful to have found this gym (thank you Becca marinaro) And I see myself sticking around for a really long time!
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:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
10 KB Row/each arm
10 DB Hammer or Bicep Board Curls
30 Second KB Farmer’s Hold
10 Push Ups or Squat Rack Push Ups or Ball Slams
20 Banded Pull Aparts
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B. Conditioning of the following:
12 Sets of the following:
5 Cal Assault Bike
5 Russian KBS
5 Step-Ups or Walking Lunges/each way
5 Shoulder Taps/each way or 20 Second FLR Hold
30 Jump Rope Singles
*No rest between sets, just keep moving.*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
5 Hang Power Cleans (Pause Mid Thigh @ 1 second)
10 Cable Chops Tall Kneeling or Half Kneeling/each way
10 Lat Pull Downs
20 Meter Anaconda Bear Hug Walk
40 Second KB Farmer’s Hold
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B. Conditioning of the following:
10 Sets of the following:
8 Cal Assault Bike
5 DB Snatch/each arm or 8 Russian KBS
6 Goblet Squats or Step-Ups(5/each leg)
5 Shoulder Taps/each way or 20 Second FLR Hold
40 Jump Rope Singles(25 Double Unders)
*No rest between sets, just keep moving.*
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