“Tuesday 10.12.2021”

Vagabond of the Month for September: Nikki D


Best thing about Vagabond:

So many things.  Everyone talks about the community, which is absolutely true.  You won’t find a better, more dedicated, or more connected staff and client base anywhere.  But the things I’d like to spotlight are 1) Jay’s music.  Hands down, the best part of the gym for me!  2) Injury prevention and rehabilitation:  I came in with an awful back that I threw out all the time.  With the advice and support of Kevin and all of the coaches, I’ve learned what exercises to avoid and what muscles I need to strengthen, and – knock on wood – my back hasn’t ever felt better.  3) The work outs are so dynamic and exciting – I’m never bored.  Its like learning a new sport in my 30s.  I’m always excited to come back, try something new, and challenge myself further.  I feel like I really kicked some ass every single time I walk out of the gym.


Vagabond Trunk or Treat on Saturday, October 30th, 2021 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10.30 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
2 Sets of the following:

5 spiderman stretch/each way + Run 100 Meters + 10 Pallof Press/each way + Run 100 meters + 10 Shoulder Taps/each way + Run 100 Meters + 5 samson stretch/each way


II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

10 Tricep Rope Push Downs

10 Seated Rows

30 Second Decompression Hangs

5 DB Tall Kneeling Press Challenge Self

10 DB Curls Hammer


B. Conditioning of the following:

5 Sets of the following:

Row 400 Meters

10 Goblet Squats Heel Lift if Needed

10 DB Push Press

Run 200 Meters(10 Cal Assault Bike)

10 TRX Row


B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

5 Trap Bar Deadlifts

10 Tall Kneeling Chops/each way

10 Seated Row

10 Deadbug Pressing AGST Wall/each way

30 Second Shoulder Taps/Grabs or 10 Hanging Knee Raises


B. Conditioning of the following:

8 Sets of the following:

Run 200 Meters(8 Cal Assault Bike)

8 Thrusters @ 75/45 lbs

4 Step Down Box Jumps

Run 100 Meters(5 Cal Assault Bike)

8 Pull Ups Kipping or TRX Row 

4 Ball Slams

*No rest between sets, just keep moving and grooving.*

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