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
+
3 Minutes of the following:
Client Option Warm-Up
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Monster Band Clam Shells/each way
10 Glute Bridges Banded
10 Samson Stretch(5/each leg)
10 Standing Banded Pallof Press/each way
5 Barbell Push Press
+
B. Conditioning of the following:
8 Sets of the following:
2 Minutes and 30 Seconds on the Clock of the following:
5 DB Strict Press
8 Cal Row(100 Meter Run)
15 Second KB Farmer’s Hold
5 No Push Up Burpees or Ball Slams
15 Second FLR Hold or Plank Hold
*Rest 30 seconds between sets*
*Start where you left off*
+
B. Fitness Phase
Lower Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
5 Sets of the following:
10 Monster Band Walks/each way
10 Glute Bridges Banded
10 Viking Press
20 Banded Rows
40 Meter KB Farmer’s Walk
+
B. Conditioning of the following:
8 Sets of the following:
2 Minutes and 30 Seconds on the Clock of the following:
5 DB Push Press
5 Cal Assault Bike(100 Meter Run)
15 Second Plank Hold
5 DB Front Squats
5 Ball Slams
*Rest 30 seconds between sets*
*Start where you left off*
Post Comments to Group Page.