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
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
12 Lat Pull Downs
60 Second KB Farmer’s Hold
6 DB Standing Strict Press(Last week we did 8 reps)
30 Seconds FLR Hold, rest 10 seconds, 30 Seconds FLR Hold
12 DB Tricep EXT
+
B. Conditioning of the following:
6 Sets of the following:
4 Minutes on the Clock of the following:
15 Cal Row
12 Step-Ups(6/each leg)
9 Slam Balls
6 Burpees
*Rest 60-90 seconds between sets*
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
10 Monster Band Walks/each way
20 Second Pull Up Hang Decompression(Grip Strength)
10 DB Floor Press Single Arm ALT/each way
30 Second KB Double Arm Farmer’s Walk
+
B. Conditioning of the following:
6 Sets of the following:
4 Minutes on the Clock of the following:
15 Second FLR Hold or FLR Hold on Rings
12 Cal Row
9 DB Push Press
6 Step-Ups/each leg
3 Burpees
*Rest 60-90 seconds between sets*
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