Vagabond of the Month for September: Alyse Mciver
There are a lot of really great things about Vagabond but what sets it apart for me is the amazing ladies at babysitting. I have been a part of some really amazing gyms Who all have great communities and Vagabond is definitely one of them But having my children safe and taken care of by some truly amazing women elevates it to the next level. You can’t find that anywhere else. It’s an added bonus that the instructors are really good at what they do and anytime I need clarification or tips on how to do something better they come in was really great answers from workouts to stretches to form. All in all I’m super grateful to have found this gym (thank you Becca marinaro) And I see myself sticking around for a really long time!
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 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
A. Strict Barbell Press, 4 reps x 4 sets, rest 1 minute between sets.
*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*
B1. Lat Pull Downs, 15 reps x 3 sets, rest 60 seconds.
B2. DB Floor Press Single Arm ALT, 6 reps/each arm x 3 sets, rest 60 seconds.
*We did 8 reps/each arm last week*
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C. Conditioning of the following:
5 Sets of the following:
4 Minutes @ Mod, Sustainable Pace of:
5 Goblet Squats
10 Cal Row
5 DB Push Press
20 Second Plank Hold or FLR Hold
10 Cal 2Bike or 8 Cal Assault Bike
5 DB Floor Press
5 DB Curls or 5 Ball Slams or 5 Russian KBS or 5 TRX Row
*Rest 2 minutes between sets.*
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B. Fitness Phase
Posterior Chain Run + Conditioning
A. Clean Cluster, 1.1.1.1 @ 75-80% of best 1rm x 5 sets, rest as needed.
*1RM Data: 9/27/21*
B1. KB Rotational Row, 8 reps/each way x 4 sets, rest 30 seconds.
B2. Pallof Press Standing, 8 reps/each way x 4 sets, rest 30 seconds.
B3. DB Hammer or Bicep Board Curls, 10-12 reps x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
5 Sets of the following:
4 Minutes @ Mod, Sustainable Pace of:
3 Barbell Hang Squat Cleans @ 115/80, 95/65, 75/45 lbs
6 Push Press
9 Step-Ups/each leg
12 Cal Row or 10 Cal Assault Bike or 15 Cal C2Bike
3 Strict Pull Ups or 5 TRX Row
6 Ball Slams
20 Second Plank Hold
*Rest 2 minutes between sets*
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