“Tuesday 12.7.2021”

Vagabond of the Month for November: Steph Sementelli

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Best thing about Vagabond:

I got to know a lot of great ppl, very supportive community. The group environment is very motivating when working out. The coaches are amazing and a wealth of knowledge. They really take the time to give you pointers and work with you. They will always give you that little push you need when you feel like stopping  mid workout. 

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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 Seated Rows

40-50 Second KB Farmer’s Hold

6 DB Standing Strict Press(Last week we did 8 reps)

40-50 Second FLR Hold

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B. Conditioning of the following:

5 Sets of the following:

5 Minutes on the Clock of the following:

25 Jump Rope Singles

15 Cal Row

12 Ball Slams

9 DB Push Press

6 Walking Lunges/each way or Step-Ups/each way

*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:

10 Monster Band Walks/each way

20-30 Second Pull Up Hang Decompression

5 DB Floor Press Single Arm ALT/each way(Last week we did 6 reps/each arm)

35-45 Second FLR Hold or Shoulder Taps/each way(No more than 10 reps/each side)

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B. Conditioning of the following:

5 Sets of the following:

5 Minutes on the Clock of the following:

15 Cal C2Bike or 12 Cal Assault Bike

12 Goblet Squats

9 Russian KBS

6 Burpees

3 Step-Down Box Jumps

*Rest 2 Minutes between sets*

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