Vagabond of the Month for March: Alyssa Alteiri
Best thing about Vagabond: “The coaches, the accountability from the community. There are always opportunities to learn, grow and try new things. I never get bored with the workouts.”
+
RULES FOR MASK WEARING INSIDE GYM:
Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, you must leave mask present on face(WE OFFER BREATHABLE APPARATUS TO GO INTO YOUR MASK TO ALLOW BETTER BREATHING OPTIONS), and while moving around inside gym, they must put mask on and have by persons!
+
Vagabond Open Gym Format New Schedule When Officially Open
Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
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:
5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
20 Banded Face Pulls
40 Second FLR Hold or Shoulder Taps
4 DB Standing Single Arm Press/each way(Last week we did 5 reps)
10 Deadbug Pressing Against Wall/each way
+
B. Conditioning of the following:
3 Sets of the following:
21 Cal Assault Bike
21 Russian KBS
15 DB Floor Press
15 Step-Ups/each leg
9 DB Row/each arm slow and controlled
30 Second KB Farmer’s Hold
*No rest between sets, just keep moving in a controlled manner.*
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
15 Glute Bridges Banded
15 DB Curls Hammer Double Arm
30 Meter Sled Push Load as Needed(Push Sled straight ahead in parking lot or up and back in gym)(Suggested weight on sled 15-50 abs-keep sled moving and good speed-drive each leg)
8 Standing Pallof Press/each way
5 Spiderman Stretch/each way
+
B. Conditioning of the following:
3 Sets of the following:
25 Cal Row
15 Pull Ups or TRX Row
400 Meter Run(25 Cal Assault Bike)
10 DB Snatch/each arm
40 Second KB Farmer’s Hold
*No rest between sets, just keep moving in a controlled manner.*
Post Comments to Group Page.