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 Squat + Single Leg/Core + Conditioning

A1. High Bar Back Squat(Heel Lift if Needed), 3 rep @ 80% 1rm or mod weight x 4 sets, rest 30 seconds.

*1RM DATA: 1/4/21 OR 1/3/22*

A2. Lat Pull Down, 10-15 reps @ 30×1 x 4 sets, rest 60 seconds.

B1. Single Leg Step-Ups Weighted, 5 reps/each leg x 3 sets, rest 30 seconds.

B2. DB Arnold Press, 10-15 reps x 3 sets, rest 60 seconds.

+

C. Conditioning of the following:

7 Sets of the following:

3 Minutes @ Moderate Pace Work of:

30 Jump Rope Singles

20 Second Push Up Hold

10 Goblet Squats

5 DB Floor Press Challenging

*Rest 30 seconds between sets*

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B. Fitness Phase

Upper Body/Mobility + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

5 Sets of the following:

4 Barbell Strict Press

5 Spiderman Stretch/each way

10 Banded Staggered Rows/each way

10 Deadbug Pressing Against Wall/each way

10 Monster Band Clam Shells/each way

25-35 Second Pull Up Hang(Shoulder Health + Decompression Lumbar Spine)

+

B. Conditioning of the following:

7 Sets of the following:

3 Minutes @ Moderate Pace Work of:

12/8 Cal Assault Bike

10 Russian KBS

8 Step-Ups/each leg or 8 Goblet Squats

6 Strict Pull Ups or TRX Row

4 Box Jumps Step-Down

*Rest 30 seconds between sets

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