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
+
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
+
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
10 Machine Curls
30 Second FLR Hold or Shoulder Taps
10 DB Row/each arm
20 Banded Push Downs
+
B. Conditioning of the following:
10 Sets of the following:
5 Cal Assault Bike
6 Russian KBS
5 TRX Row
6 Ball Slams
30 Jump Rope Singles
*No rest between sets, just keep moving.*
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
5 Sets of the following:
1 Trap Bar Deadlift @ work to heavy single(Last week we did 2 reps)
10 Deadbug Pressing AGST/each way
10 Seated Rows
20 Meter Front Double Arm Farmer’s Walk Heavy
40 Second FLR Holds or Shoulder Taps, 10 reps/each way
+
B. Conditioning of the following:
20 Minutes on the Clock of the following:
5 Hang Power Snatch @ 95/65, 75/45 lbs
15/12 Cal Assault Bike
15/12 Cal Row
15 Burpees
40 Jump Rope Singles(20 Double Unders)
20 Second Push Up Hold
Post Comments to Group Page.