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.”
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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START STRENGTH + ACCESSORY….
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II. Phases Strength + Conditioning of the following:
A. Lifestyle Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
5 Sets of the following:
10 Glute Bridges Banded
30 Second KB Front Rack Carry Double Arm
10 Monster Band Walks/each way + 10 Monster Band Clam Shells/each way
20 Second Side Bridge/each side
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B. Conditioning of the following:
5 Sets of the following:
12 Cal Assault Bike
9 Goblet Squats(Tight Elbows to Body)
6 Burpees
30 Second FLR Hold
*Rest 45 seconds between sets for a quick breather*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
5 Sets of the following:
10 Glute Bridges Banded or Hip Thrust Banded 10 reps
30 Second KB Farmer’s Walk Double Arm
10 Monster Band Walks/each way + 10 Monster Band Clam Shells/each way
30 Second FLR Hold or Plank Hold or Plank Walk Outs
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B. Conditioning of the following:
5 Sets of the following:
200 Meter Run
12 Russian KBS
9 Pull Ups or TRX Row
100 Meter Run
20-30 Second Pull-Up Hang or FLR Hold
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