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
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Complete Mobility of the following:
ASLR x 10 reps/each side x 2 sets.
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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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Squat + Single Leg/Core + Conditioning
A1. High Bar Back Squat(Heel Lift if Needed), 1 rep @ 90% 1rm or mod weight x 4 sets, rest 30 seconds.
*1RM DATA: 1/4/21 OR 1/3/22*
A2. Pallof Press Banded, 10 reps/each way x 4 sets, rest 60 seconds.
B1. Single Leg Split Stance, 6 reps/each leg x 4 sets, rest 15 seconds.
B2. Cable Pull Thrus, 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:
20 Second Jump Rope
Remaining time complete the following:
8 Burpees
8 Russian KBS
*Rest 30 seconds between sets*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Pause Mid Thigh Clean, build to challenging 2 rep, 15 minute time limit.
B1. Goblet Squat, 15 reps @ 0 second pause bottom x 4 sets, rest 60 seconds.
B2. Single Leg KB RDL, 6 reps/each leg x 4 sets, rest 15 seconds.
*Those who struggle with balance, you may hold onto object for balance support and progression.*
B3. Cable Pull Thrus, 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:
20 Second Jump Rope
Remaining time complete the following:
8 Burpees
8 Hang Power Cleans
*Rest 30 seconds between sets*
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