Vagabond of the Month for February: Rachelle Perry

Best things about Vagabond: 

I’d have to say the guidance,motivation & support. Since day one Kevin has pushed me and held me

Accountable. Daily texts of encouragement & check ins have been really helpful and appreciated. 

The coaches are amazing and you can tell they truly care and enjoy their job. They make sure my form is correct and I’m getting everything  I should be getting out of the exercises.Just always giving helpful tips & answering  my 100 questions, it’s such a good feeling to have a team around you.

 Can’t forget the community, everyone has been so welcoming. The amazing women who step up and babysit so us other moms can bring our kids & workout is just so awesome. 

I’m really grateful I Joined Vagabond, I found my Gym home! 

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
Complete Mobility of the following:

ASLR x 10 reps/each side x 2 sets.
+
2 Sets of the following:

60 Second Hard Pace on Row/Bike + 5 Push Ups + 10 Shoulder Taps/each way + 5 Goblet Squats + 10 Russian KBS

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Lower Body Squat + Single Leg/Core + Conditioning

A1. High Bar Back Squat(Heel Lift if Needed), 2 rep @ 85% 1rm or mod weight x 4 sets, rest 30 seconds.

*1RM DATA: 1/4/21 OR 1/3/22*

*Last week on Wednesday 3/1 we did 3 reps*

A2. Seated Rows, 10-15 reps @ 30×1 x 4 sets, rest 60 seconds.

B1. Single Leg Split Stance, 8 reps/each leg x 4 sets, rest 15 seconds.

B2. Russian KBS, 15 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

10 Sets of the following:

90 Seconds @ Hard Effort of the following:

10/8 or 8/6 Cal Assault Bike

Remaining time complete until 90 seconds is complete:

30 Jump Rope Singles

5 Burpees

*Rest 30 seconds between sets*

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Pause Mid Thigh Snatch, build to challenging 3 rep, 15 minute time limit.

B1. Seated Single Arm Cable Row, 12 reps/each way x 3 sets, rest 30 seconds.

B2. DB Bench Press Single Arm Alternate, 12 reps/each way x 3 sets, rest 30 seconds.

B3. DB Zotman Curls Slow and Control, 12 reps x 3 sets, rest 60 seconds.

+

C. Conditioning of the following:

10 Sets of the following:

90 Seconds @ Hard Effort of the following:

35 Second Hard Pace Row

Remaining time complete:

5 Hang Power Snatch @ @ 95/65, 75/45 lbs

5 Lateral Burpees or Regular Burpees

*Rest 30 seconds between sets*

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