Vagabond of the Month for September: Nikki D
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.
+
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
+
5 Minutes of the following:
Client Option Warm-Up
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Push/Upper Body Pull + Conditioning
A. Strict Barbell Press, 8 reps @ 560%
*1RM Date: May 20th, 2021 + August 25th, 2021 for Bench Press*
*1RM Data: June, 30th, 2021 Strict Press*
*1RM Data: August 5th, 2021 for Push Press*
*Use moderate weight or 55-65% of your best 1RM, and work speed out of the bottom*
B1. Seated Rows, 12-15 reps x 3 sets, rest 60 seconds.
B2. DB Floor Press Single Arm ALT, 12 reps/each arm x 3 sets, rest 60 seconds.
+
C. Conditioning of the following:
2 Sets of the following:
12 Minutes @ Mod, Sustainable Pace of:
8 Ball Slams
20 Meter KB Farmer’s Walk
8 TRX Row
20 Jump Rope Singles
8 Cal Row or 8 Cal Assault Bike or 8 Cal Ski Erg or 8 Cal C2Bike
20 Second KB Farmer’s Hold
8 DB Bench Press
*Rest 3-5 minutes between sets.*
+
B. Fitness Phase
Posterior Chain Run + Conditioning
A. Snatch Cluster, 1.1.1.1 @ 60-70% of best 1rm x 5 sets, rest as needed.
*1RM Data: 10/4/21*
B1. Seated Cable Pull Down Single Arm, 12 reps/each way x 4 sets, rest 30 seconds.
B2. Deadbug Variation(off wall), 8 reps/each way x 4 sets, rest 30 seconds.
B3. DB Powell Raises, 10 reps/each arm x 3 sets, rest 30 seconds.
+
C. Conditioning of the following:
2 Sets of the following:
12 Minutes @ Mod, Sustainable Pace of:
8 Hang Power Snatch @ 75/45 lbs
20 Meter Sled Push
8 Burpees
20 Second Hard Sprint on Bike
8 Pull Ups or TRX Row
20 Second Plank Hold on Elbows
8 Ball Slams or Russian KBS or 8 Step-Ups/each leg
*Rest 3-5 minutes between sets*
Post Comments to Group Page.