“Wednesday 10.13.2021”

Vagabond of the Month for September: Nikki D

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Best thing about Vagabond:

So many things.  Everyone talks about the community, which is absolutely true.  You won’t find a better, more dedicated, or more connected staff and client base anywhere.  But the things I’d like to spotlight are 1) Jay’s music.  Hands down, the best part of the gym for me!  2) Injury prevention and rehabilitation:  I came in with an awful back that I threw out all the time.  With the advice and support of Kevin and all of the coaches, I’ve learned what exercises to avoid and what muscles I need to strengthen, and – knock on wood – my back hasn’t ever felt better.  3) The work outs are so dynamic and exciting – I’m never bored.  Its like learning a new sport in my 30s.  I’m always excited to come back, try something new, and challenge myself further.  I feel like I really kicked some ass every single time I walk out of the gym.

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Vagabond Trunk or Treat on Saturday, October 30th, 2021 @ 12:00 pm:
Bring the kids down after your workout on Saturday 10.30 at 12:00 PM in their costumes for trunk-or-treating in the parking lot! We need a hand full of Vagabond vehicle volunteers to pull this off- decorate your car as much or as little as you want and bring candy or treats to hand out to the kids–who’s in?? Join this event if you can make it with your kids and comment below if you want to volunteer your time and trunk to the fun!

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 Sets of the following:

10 Hip Rocks + 10 Meter High Knees + 10 Head Nods + 10 M High Knee Skips + 10 Goblet Squats + 10 M Butt Kicks

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II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Upper Body Push/Upper Body Pull + Conditioning

A. Close Grip Bench Press, 8 reps x 3 sets, rest 15 seconds.

*1RM Date: May 20th, 2021 + August 25th, 2021*

*Use moderate weight or 55% of your best 1RM, and work speed out of the bottom*

B1. Lat Pull Downs, 12-15 reps x 3 sets, rest 60 seconds.

B2. DB Floor Press Knees Up in Air in flexed 90 degree position, 12-15 reps x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

12 Sets of the following:

90 Seconds on the Clock of the following:

5 Cal Assault Bike

5 Russian KBS

5 Burpees

20 Jump Rope Singles

*Rest 30 seconds between sets by walking, riding bike, stretching, active easy recovery before starting next set, START WHERE YOU LEFT OFF*

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B. Fitness Phase

Posterior Chain Run + Conditioning

A. Clean Cluster, 1.1.1.1 @ 60-70% of best 1rm x 5 sets, rest as needed.

*1RM Data:9/27/21*

B1. Standing Cable Row Single Arm, 12 reps/each way x 4 sets, rest 30 seconds.

B2. Standing Pallof Press, 8 reps/each way x 4 sets, rest 30 seconds.

B3. DB Ext Rotations, 10 reps/each arm x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

12 Sets of the following:

90 Seconds on the Clock of the following:

5 Cal Assault Bike or 5 Cal Row

5 Burpees or Ball Slams

5 Step-Ups/each leg or Walking Lunges

5 DB Snatch/each arm

*Rest 30 seconds between sets by walking, riding bike, stretching, active easy recovery before staring next 2 minutes, START WHERE YOU LEFT OFF.*

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