“Wednesday 11.24.2021 + Thanksgiving Holiday Schedule”

Vagabond of the Month for October: Tatiana N

CLICK HERE FOR FULL BIO.

Best thing about Vagabond:

The coaches! Since joining this year in February, there has not been one moment where I was not encouraged throughout my workouts. I’m not going to lie- there are times where I want to go down in weight or give up on a rep- and that’s when Jay, Heather, Kev, and Juliette are there pushing me to my max. There’s a common saying that says that you learn something new everyday and I truly believe that I learn something new every time I step foot into Vagabond, thanks to our coaches. A huge shout out to the best coaches ever that truly love what they do and for always being there when I feel like giving up!

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Vagabond Annual Holiday Party on Saturday, December 18th @ 7:00 pm to 11:00 pm:
Join us all on Saturday, December 18th from 7:00 pm to 11:00 pm, as we celebrate the Holidays with our closest Vagabond Friends for our Annual Vagabond Holiday Party. This year we will once again have music from a DJ, catered food, dancing, drinking, and hanging with some good friends, which will be held at the Chateau Restaurant in Norton on Bay Road. Save the date and go to our Facebook Annual Holiday Party Page.

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:

Posterior Bending/Upper Body Pull + Conditioning

A1. Sumo Deadlift, 5 reps x 5 sets, rest 15 seconds

A2. Standing Pallof Press, 5 reps/each way @ 2 second hold each rep out x 5 sets, rest 60-90 seconds.

B1. Goblet Squat, 12 reps @ 2 second pause x 3 sets, rest 30 seconds.

B2. Monster Band Glute Bridges or Hip Thrust Banded, 15-20 reps x 3 sets, rest 30 seconds.

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C. Conditioning of the following:

8 Sets of the following:

1 Round of the following

8 DB Push Press

8 Step-Ups/each leg

35 Second Cal Assault Bike or C2Bike Hard Sprint

*Rest 60 seconds Between Sets*

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A. Clean Cluster, 1.1.1.1 @ 80-85% of best 1rm x 5 sets, rest as needed.

*1RM Data: 9/27/21*

B1. KB Rotational Row, 6 reps/each way x 4 sets, rest 30 seconds.

B2. Pallof Press Standing, 5 reps/each way @ 2 second iso hold each rep 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:

10 Sets of the following:

1 Round of the following

6 DB Push Press Single Arm Alternate/each side

4 Box Jumps Step-Down

35 Second Cal Assault or C2Bike Hard Sprint

*Rest 60 seconds Between Sets*

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