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 Seated Rows
10 Heel Lifted Goblet Squats
30 Second Plank Holds
8 DB or KB Standing ALT Press/each way(Last week we did 10 reps/each arm)
10 Machine Curls
+
B. Conditioning of the following:
7 Sets of the following:
45 Second Cal Assault Bike or C2Bike
Rest 20 Seconds
45 Seconds of: 5 DB Push Press + 5 Russian KBS
Rest 20 Seconds
45 Seconds of: 5 Burpees or TRX Row + 5 Goblet Squats or Ball Slams
Rest 20 Seconds
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
3 Barbell Push Press(Last week we did 4 reps)
10 Pallof Press/each way
10 Rope Tricep EXT
20 Meter Double Arm Farmer’s Walk Heavy
30 Second FLR Holds or Shoulder Taps
+
B. Conditioning of the following:
5 Sets of the following:
120 Second Cal Assault Bike or C2Bike
Rest 30 Seconds
90 Seconds of: 10 Russian KBS+ 5 DB or KB Push Press+ 5 Box Jumps
Rest 30 Seconds
60 Seconds of: Ball Slams or DB Man Makers or Jump Rope or Burpees
Rest 30 Seconds
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