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
+
5 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:
60 Second Hard Pace on Row/Bike + 5 Goblet Squats + 10 Shoulder Taps/each way + 5 Large Med Ball Slams + 10 KB Deadlifts Hinging Hip
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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 Seated Rows
40-50 Second KB Farmer’s Hold
8 DB Standing Strict Press(Last week we did 10 reps)
40-50 Second FLR Hold
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B. Conditioning of the following:
5 Sets of the following:
5 Minutes on the Clock of the following:
25 Jump Rope Singles
15 Cal Row
12 Ball Slams
9 DB Push Press
6 Walking Lunges/each way or Step-Ups/each way
*Rest 2 Minutes between sets*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
3 Hang Power Cleans (Pause Mid Thigh @ 2 second)
Last week we did 4 reps, do not let go or barbell, challenge self.
10 Monster Band Walks/each way
20-30 Second Pull Up Hang Decompression
5 DB Floor Press Single Arm ALT/each way(Last week we did 6 reps/each arm)
35-45 Second FLR Hold or Shoulder Taps/each way(No more than 10 reps/each side)
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B. Conditioning of the following:
5 Sets of the following:
5 Minutes on the Clock of the following:
15 Cal C2Bike or 12 Cal Assault Bike
12 Goblet Squats
9 Russian KBS
6 Burpees
3 Step-Down Box Jumps
*Rest 2 Minutes between sets*
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