“Tuesday 11.23.2021”

Vagabond of the Month for October: Tatiana N

CLICK HERE FOR FULL BIO.

Best thing about Vagabond:

The coaches! Since joining this year in February, there has not been one moment where I was not encouraged throughout my workouts. I’m not going to lie- there are times where I want to go down in weight or give up on a rep- and that’s when Jay, Heather, Kev, and Juliette are there pushing me to my max. There’s a common saying that says that you learn something new everyday and I truly believe that I learn something new every time I step foot into Vagabond, thanks to our coaches. A huge shout out to the best coaches ever that truly love what they do and for always being there when I feel like giving up!

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Vagabond Annual Holiday Party on Saturday, December 18th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 18th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.

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 Hip Rocks + 10 Meter High Knees + 10 Head Nods + 10 M High Knee Skips + 10 Goblet Squats + 10 M Butt Kicks

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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 Banded Clam Shells/each way

30 Second Quad Hold

10 DB Standing Strict Press

25-35 Second Pull Up Hang

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B. Conditioning of the following:

3 Sets of the following:

8 Minutes on the Clock of the following:

12/9 Cal Assault Bike(200 Meter Row)

8 Russian KBS

6 DB Row/each arm

20 Second KB Farmer’s Hold

4 Ball Slams

*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:

15 Glute Bridges Banded

12 Banded Clam Shells/each way

25-35 Second FLR Shoulder Taps(No more than 10 reps/each side)

8 DB Floor Press Single Arm ALT/each way 

25-35 Second Pull Up Hang or 10-15 Second Flexed Hang Chin Over Bar(More Advanced)

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B. Conditioning of the following:

3 Sets of the following:

8 Minutes on the Clock of the following:

20/15 Cal Row

6 Barbell Thrusters @ 75/45 lbs

12 Step-Ups(6/each leg)

6 Burpees

12 Russian KBS

*Rest 2 Minutes between sets*

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