Vagabond of the Month for November: Steph Sementelli
Best thing about Vagabond:
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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:
12 Lat Pull Downs
60 Second KB Farmer’s Hold
5 DB Standing Strict Press(Last week we did 6 reps)
30 Seconds FLR Hold, rest 10 seconds, 30 Seconds FLR Hold
12 DB Tricep EXT
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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 DB Push Press
6 Burpees
*Rest 60-90 seconds between sets*
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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
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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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