“Tuesday 9.15.2020”

Congrats to Allison P for being Named Vagabond of the Month for August

“Best thing about Vagabond: The people are the best part of Vagabond! From my workout partners to other families we have met, to the coaches and Kevin that have always made me feel welcomed and apart of a community.”

CLICK HERE FOR FULL BIO

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 CrossOver Box Step-Ups(5/each leg)

35 Second 4 Point Side Bridge

10 Monster Band Walks/each way + 10 Monster Band Clam Shells/each way

45 Second Quad Hold

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B. Conditioning of the following:

20 Minutes of the following:

6 DB Push Press

12 Cal Assault Bike

6 Walking Lunges/each leg

12 Second FLR Hold

24 Jump Rope Singles

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior Blaster:

3 Sets of the following:

4 Goblet Squat Pause @ 6 Second Pause(Heel Lift If Needed)

45 Second FLR Hold

10 Banded Monster Clam Shells

20-35 Second Pull Up Hang

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B. Conditioning of the following:

20 Minutes of the following:

6 Hang Power Cleans

12/10 Cal Assault Bike

6 TRX Row or Strict Pull Ups

12 Second Quad Hold

24 Jump Rope Singles

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