Vagabond of the Month for January: Karen Daly
Best thing about Vagabond:
“Absolutely Kevin’s dedication to his members. I’ve belonged to numerous gyms in my lifetime, and none have shown the personal interest in my health, fitness and success with workouts as Kevin has. I absolutely love every single coach at Vagabond and appreciate their expertise and their attention to detail during workouts. I have learned so much from each of them and became stronger and more fit than I have ever been. Vagabond was an integral part of my recovery and I am so grateful to have found it at a time in my life when I needed it most. After being a gym-hopper for most of my life, I joined Vagabond 5 years ago and never looked back.”
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RULES FOR MASK WEARING INSIDE GYM:
Starting as of this Friday, November 6th, people will have to wear masks while they walk into building like they have and go to their X, once they are at X or there designated spot, you must leave mask present on face(WE OFFER BREATHABLE APPARATUS TO GO INTO YOUR MASK TO ALLOW BETTER BREATHING OPTIONS), and while moving around inside gym, they must put mask on and have by persons!
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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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3 Minutes of the following:
Foam Roll Hammies, Glutes, Low Back
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3 Sets of the following:
5 inch worms + 5 Goblet Squats + 10 Jumping Jacks + 5 Broad Jumps(GET READY) + 1 Minute HARD Pace Bike or Row
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body Push/Upper Body Pull + Conditioning
A1. DB Single Arm Bench Press, 3 reps/each arm x 4 sets, rest 30 seconds.
*Make sure you have one dumbbell in one hand, and no dumbbell in other hand, focus on lower back being neutral and resisting rotation as you descend the DB into lowering position.*
*Last week we did 5 reps for bench press single arm*
A2. Banded Push Downs, 20 reps x 4 sets, rest 30 seconds.
A3. Cable or Banded Pull Thrus, 12 reps x 4 sets, rest 30 seconds.
A4. Standing Pallof Press, 5 reps/each way @ 2 second hold/each rep x 4 sets, rest 30 seconds.
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B. Conditioning of the following:
4 Sets of the following:
6 Minutes @ Consistent Effort of:
10 Cal Assault Bike
5 DB Push Press
20 Second Plank Hold or Plank Walk-Outs
5 DB Front Squats
20 Jump Rope Singles
*Rest 2 Minutes between sets*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A. Barbell Push Press, 55%, 2 reps x 10 sets, rest 30 seconds between sets, focus is speed.
Push Jerk: February 10th
Push Press: November 11th
Strict Press: December 30th
B1. DB Single Arm Standing Press, 3 reps/each arm x 3 sets, rest 30 seconds.
*Last week we did 4 reps/each arm*
B2. DB JM Press, 10-12 reps x 3 sets, rest 30 seconds
B3. Standing Pallof Press, 8 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
4 Sets of the following:
6 Minutes @ Consistent Effort of:
8 Cal Assault Bike
6 Barbell Strict Press
20 Second FLR Hold
6 TRX Row or Pull Ups
20 Jump Rope Singles or 5 Step-Ups/each leg weighted-Client Choice
*Rest 2 Minutes between sets*
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