Vagabond of the Month for May: Rachel Rod
Best things about Vagabond:
A few years ago when I was looking for a new gym to try I came across the name Vagabond. I’ve always had a love-hate relationship with going to the gym… I have been sort of a vagabond with my fitness journey- where, what and when I get into it and actually enjoy it. The philosophy of focusing on overall health and wellness and having different paths to choose from just works for me. I love coming into the gym and seeing everyone doing their own thing and finding their own way. It makes me feel like I belong even though I’m not doing the same thing or moving in the same way as everyone else. It inspires me to keep coming back and trying new things. The coaches really take their time to get to know you individually and I feel like I can ask them anything and they will point me in the right direction. I admire everyone here and look forward to continuing the journey!
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
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
6 DB Standing Strict Press(Last week we did 8 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) or 12 Goblet Squats
9 Slam Balls
6 Shoulder Taps/each way
*Rest 60 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:
2 Hang Power Cleans (Pause Mid Thigh @ 3 second)
Last week we did 3 reps, do not let go or barbell, challenge self.
10 Monster Band Walks/each way
10 Glute Bridges Banded
20 Second Pull Up Hang Decompression(Grip Strength)
10 DB Floor Press Single Arm ALT/each way
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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 or Barbell Push Press(Advanced Version of Handstand Push Ups x 5 reps)
6 Step-Ups/each leg or 5 Box Jumps Step Down
3 Burpees
*Rest 60 seconds between sets*
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