“Tuesday 8.18.2020”

Congrats to Chris Chamberlain for being Named Vagabond of the Month for July

“The programming at VB Way always has a rhyme and reason to it. The workouts always leave me feeling accomplished and worn out, without the negative impacts on my body and joints that you find in many HIIT style workouts.

The coaches are always there if I have a question on form or need a refresher on a movement. At Vagabond I can push myself without worrying about the risk of injury, that is due to the guidance of the coaches. “

CLICK HERE FULL BIO.

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RULES FOR MASK WEARING INSIDE GYM:

You must walk inside the Vagabond Facility with your mask present on your face, walk into your place of choosing, and may take off once you are settled, and just have by your persons. THANK YOU FOR YOUR COOPERATION AND CONCERN.

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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
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5 Minutes of the following:
Client Option Warm-Up
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3-5 Minutes of the following:

5 Spiderman Stretch/each way + Run 100 Meters + 5 Samson Stretch/each way + Run 100 meters + 5 Inch Worms + Row 150 Meters/5 Cal Assault Bike

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

3 Sets of the following:

10 Lateral Squats KB Hold(5/each leg)

20-30 Second Side Bridge 4 Point

10 Goblet Squats Pause 1 Second Bottom

20-30 Second KB Farmer’s Hold

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B. Conditioning of the following:

12 Sets of the following

1 Minute and 15 Second of Work of the following:

25 Second Sprint on Assault Bike

*Remaining time complete Reps of No Push-Up Burpees*

*Rest 45 seconds between sets*

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior Blaster:

3 Sets of the following:

10 Goblet Squat Pause @ 1 Second(Heel Lift If Needed)

20-30 Second Side Bridge 4 Point

10 Banded Glute Bridges Pause 2 Seconds

20-30 Second KB Farmer’s Hold

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B. Conditioning of the following:

12 Sets of the following

1 Minute and 15 Second of Work of the following:

35 Second Sprint on Row

*Remaining time complete Reps of Burpees*

*Rest 45 seconds between sets*

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