“Wednesday 8.26.2020”

Congrats to Chris Chamberlain for being Named Vagabond of the Month for July

“The programming at VB Way always has a rhyme and reason to it. The workouts always leave me feeling accomplished and worn out, without the negative impacts on my body and joints that you find in many HIIT style workouts.

The coaches are always there if I have a question on form or need a refresher on a movement. At Vagabond I can push myself without worrying about the risk of injury, that is due to the guidance of the coaches. “

CLICK HERE FULL BIO.

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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

Allen!

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. Sumo Deadlift, 4 sets of 4 reps, rest 30 seconds.

*Trap Bar Deadlift Heavy 1RM: August 12th*

*Last week we did 5 reps for Sumo Deadlift*

A2. Double Leg Hip Rocks, 10 reps x 4 sets, rest 30 seconds.

A3. TRX Row, 10 reps x 4 sets, rest 30 seconds

A4. Banded Glute Bridges or Hip Thrust Banded, 20 reps x 4 sets, rest 30 seconds.

A5. Banded or Cable Leg Extensions, 15 reps x 4 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:

Start: 1000 Meter Row or How Many Cals in 3 Minutes on Assault Bike

Then right into the following of:

16 Minutes of the following:

30 Jump Rope Singles

20 Second Plank Hold

15 Pulls on Rower

10 Box Step-Ups(5/each leg)

5 DB Row/each arm

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. Close Grip Bench Press, 2-3 reps x 4 sets, rest 30 seconds.

*Last week we did 3-5 reps for bench press*

A2. Spiderman Stretch, 5 reps/each way x 4 sets, rest 30 seconds.

A3. Lat Pull-Down, 15 reps x 4 sets, rest 30 seconds.

A4. Banded Pull Aparts, 20 reps 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:

Start: 1000 Meter Row or How Many Cals in 3 Minutes on Assault Bike

Then right into the following of:

16 Minutes of the following:

30 Jump Rope Singles

20 Second Quad Hold

10 Cal Assault Bike or 100 Meter Run

10 Weighted Walk Lunges(5/each leg)

5 Pull Ups(Strict is better or Can Kip)

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