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:

4 Barbell Push Press(Last week we did 5 reps)

10 Monster Band Clam Shells/each way

10 Glute Bridges Banded

8 DB Renegade Row/each way

10 Monster Band Walks/each way

10 Shoulder Taps/each way

+

B. Conditioning of the following:

10 Sets of the following:

90 Seconds on the Clock of the following:

10/8 Cal Row

20 Jump Rope Singles

10 Ball Slams

20 Second Plank Hold

10 DB Push Press or DB Floor Press(We have bench press on Thursday for Strength Main)

*Rest 30 seconds between sets*

*Start where you left off*

+

B. Fitness Phase

Posterior/Upper Body Pump + Long Conditioning

A. Upper Body Pump + Mobility of the following:

4 Sets of the following:

10 DB Powell Raises/each arm

5 Spiderman Stretch/each way

10 Deadbug Press/each way

20 Second Pull Up Hang Decompression for Spine + Shoulder Health

5 Bar Dips or Push Ups or Handstand Push Ups

10 Monster Band Walks/each way

20 Meter KB Single Arm Farmer’s Walk/each arm

+

B. Conditioning of the following:

10 Sets of the following:

90 Seconds on the Clock of the following:

100 Meter Run(8/6 Cal Assault Bike)

12 Russian KBS

12 Burpees

*Rest 30 seconds  between sets*

*Start where you left off*

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