Vagabond of the Month for August: Katie Legrice
I have been to a couple of gyms over the years and have left for various reason. I had good experiences at all them but it just didn’t stick. What sets vagabond aside for me is the community that Kevin has created. Everyone has been very welcoming. It just feels like the right fit and did from the beginning. Kevin has been great the encouragement, the check in’s if you haven’t been for a couple days. Those are things that make this gym a great place. I need that every now and again. I really enjoy his programing. I do well with this kind of programming. The coaches are great always available for a question, stepping in to help make adjustments when needed. I am so grateful for Erica because if I had not talked with her last year this I probably would have never made my way back here. So big thanks to Kevin and the place he created and to Erica for bringing me back to it.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
+
3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + 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:
10 Cable Pull Thrus
10 Seated Single Arm Pull Downs/each way
30 Second Decompression Hangs
10 DB or KB Standing ALT Press/each way
10 Bicep Board Curls or Hammer Curls
+
B. Conditioning of the following:
5 Sets of the following:
120 Second Cal Assault Bike or C2Bike
Rest 30 Seconds
90 Seconds of: 5 Goblet Squats + 5 Russian KBS
Rest 30 Seconds
60 Seconds of: 5 Shoulder Taps/each way + 5 DB Row/each arm
Rest 30 Seconds
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
5 Sets of the following:
3 Trap Bar Deadlifts
10 Deadbug Variation/each way
10 Seated Rows
20 Meter Front Rack Carry KB’s
30 Second Decompression Hangs
+
B. Conditioning of the following:
7 Sets of the following:
45 Second Cal Assault Bike or C2Bike
Rest 20 Seconds
45 Seconds of: 5 Barbell Push Press + 5 Step-Ups/each leg
Rest 20 Seconds
45 Seconds of: 5 Pull Ups + 5 OH Squats or Goblet Squats
Rest 20 Seconds
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