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:
5 Sets of the following:
10 Monster Band Walks/each way
10 Glute Bridges Banded
5 ASLR/each way
10 Banded Rows Staggered/each way
5 Barbell Push Press
+
B. Conditioning of the following:
6 Sets of the following:
2 Minutes and 30 Seconds on the Clock of the following:
10 DB Push Press
100 Meter Run(5 Cal Assault Bike)
15 Second Plank Hold
10 TRX Row
10 Ball Slams
*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
5 ASLR/each way
10 Banded Rows Staggered/each way
40 Meter KB Farmer’s Walk
+
B. Conditioning of the following:
6 Sets of the following:
2 Minutes and 30 Seconds on the Clock of the following:
5 Barbell Push Press
100 Meter Run(5 Cal Assault Bike)
15 Second Plank Hold
5 Front Squats or Overhead Squats
5 Shoulder Taps/each way
*Rest 30 seconds between sets*
*Start where you left off*
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