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 Slam Balls + 10 Shoulder Taps/each way + 5 Goblet Squats + 15 Banded Pull Thrus
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
12 Seated Rows
30 Second KB Farmer’s Walk Single Arm/each way
5 DB Standing Strict Press(Last week we did 6 reps)
20-30 Seconds Pull Up Hang + rest 10 seconds + 20-30 Seconds Shoulder Taps
12 DB Tate Press
+
B. Conditioning of the following:
Conditioning of the following:
15 Sets of the following:
60 Seconds of the following:
5 Cal Assault Bike
5 Russian KBS
5 Burpees
*Rest 30 seconds between sets*
*Start where you left off*
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
12 Lat Pull Downs
45 Second Pull Up Hang
15 DB Bench Press
40 Meter KB Farmer’s Walk
15 Banded Push Downs
+
B. Conditioning of the following:
15 Sets of the following:
60 Seconds of the following:
5 Cal Row
4 Russian KBS
3 Goblet Squats
2 Burpees
1 Tall Box Jump
*Rest 30 seconds between sets*
*Start where you left off*
Post Comments to Group Page.