RULES FOR MASK WEARING INSIDE GYM:
You must walk inside the Vagabond Facility with your mask present on your face, walk into your place of choosing, and may take off once you are settled, and just have by your persons. THANK YOU FOR YOUR COOPERATION AND CONCERN.
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Vagabond Open Gym Format New Schedule When Officially Open
Here is our new schedule to allow all to have more time to get to the gym during this “new normal”. This will allow all of you not too stress about getting to a class but be able to show up when you want and with your friends as well. This will allow us as a staff to shift our focus on coaching, teaching, helping and guiding each person and small group to the best of their ability and be able to give you guys more from all our staff and coaches during the open gym hours for PROPER, GUIDED COACHING instead of just managing a class. This will also allow all to feel comfortable in smaller groups and be able to choose when you want to come in! We will still have group classes on the weekends and our ever famous Partner Workout Saturday! More info to come but still same workouts from all 3 phase AND babysitting from 9-10 am as always. As 9 years ago I developed this 3 phase system to allow for more options for Vagabonds and to keep safe and be productive and this is the VBWAY!
PLEASE CLICK HERE FOR NEW FULLY UDATED OPEN GYM FORMAT SCHEDULE
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
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5 Minutes of the following:
Client Option Warm-Up
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START STRENGTH + ACCESSORY….
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II. Phases Strength + Conditioning of the following:
A. Lifestyle Phase
Posterior Bending/Upper Body Pull + Conditioning
A1. Trap Bar Deadlift, 5 sets of 1 rep, rest 30 seconds.
*Last week we did 12 reps total or 2 reps x 56sets, this week is 5 reps total, so go up in weight.*
A2. Hip Rocks, 10 reps x 5 sets, rest 30 seconds.
A3. KB Rotational Row, 8 reps/each arm x 5 sets, rest 30 seconds
A4. Head Nods, 15 reps x 5 sets, rest 30 seconds.
A5. DB Standing Arnold Press, 8 reps x 5 sets, rest 30 seconds.
*Focus is Hip Hinge Properties with Deadlift and then mobility and upper body pulling with KB Row + Upper Body Accessory.*
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B. Conditioning of the following:
4 Sets of the following @ Comfortable Pace of:
Run 400 Meters(Row 500 Meters)
21 Goblet Squats
15 Russian KBS
9 Ball Slams or Burpees-Client Choice
*No rest between sets, just keep moving.*
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A1. Close Grip Bench Press, 4-6 reps x 4 sets, rest 30 seconds.
*Last week we did 5-7 reps for bench press*
A2. Spiderman Stretch, 5 reps/each way x 4 sets, rest 30 seconds.
A3. Barbell Row, 8 reps @ 2 second lowering tempo x 4 sets, rest 30 seconds.
A4. 90 Degree Quad Stretch, 30 seconds/each hip x 4 sets, rest 30 seconds.
*FOCUS IS UPPER BODY PRESSING + UPPER BODY PULLING + HIP MOBILITY*
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B. Conditioning of the following:
4 Sets of the following @ Comfortable Pace of:
Run 400 Meters(Row 500 Meters)
22 Wall Balls
16 DB Snatch Alternate
9 TRX Row
*No rest between sets, just keep moving.*
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