Vagabond of the Month for February: Rachelle Perry
Best things about Vagabond:
I’d have to say the guidance,motivation & support. Since day one Kevin has pushed me and held me
Accountable. Daily texts of encouragement & check ins have been really helpful and appreciated.
The coaches are amazing and you can tell they truly care and enjoy their job. They make sure my form is correct and I’m getting everything I should be getting out of the exercises.Just always giving helpful tips & answering my 100 questions, it’s such a good feeling to have a team around you.
Can’t forget the community, everyone has been so welcoming. The amazing women who step up and babysit so us other moms can bring our kids & workout is just so awesome.
I’m really grateful I Joined Vagabond, I found my Gym home!
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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3 Minutes of the following:
Client Option Warm-Up
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2 Sets of the following:
150 Meter Row + 10 Russian KBS + 10 Shoulder Taps/each way + 150 Meter Row + 10 Slam Balls + 10 Goblet Squats or OH Squats
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Squat + Single Leg/Core + Conditioning
A1. High Bar Back Squat(Heel Lift if Needed), 4 reps @ 75% 1rm or mod weight x 4 sets, rest 30 seconds.
*1RM DATA: 1/4/21 OR 1/3/22*
A2. Seated Rows 12 reps x 4 sets, rest 60 seconds.
B1. Single Leg Step-Ups Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. Seated Single Arm Pull Down on Cable Machine, 12 reps/each way x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
5 Sets of the following:
5 Minutes @ Moderate Pace Work of:
20/15 Cal Row
10 Goblet Squats
20 Meter KB Farmer’s Walk
10 DB Hammer Curls
20 Second Push Up Hold
10 DB Floor Press
*Rest 1-2 Minutes between sets*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 DB JM Press
10 Seated Single Arm Cable Row/each way
10 Deadbug Press/each way
10 Tricep Extensions
5-10 Strict Pronated Pull Ups(People can do Assisted Weighted Pull Up Machine, 8 reps)
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B. Conditioning of the following:
5 Sets of the following:
5 Minutes on the Clock of the following:
15/12 Cal Assault Bike(200 Meter Run)
10 Walking Lunges(5/each leg) or Step-Ups(5/each leg)
20 Second Push Up Hold or Plank Hold
10 DB Snatch(5/each arm)
20 Second Side Bridge Point 1 thru Point 4-Client Choice Under Coach Guidance)
10 Push Ups or Squat Rack Push Ups(Advanced can do 5 Handstand Push Ups)
*Rest 1-2 minutes between sets*
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