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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2 Sets of the following:
5 inch worms + Run 100 Meters + 10 Jumping Jacks + Run 100 meters + 5 Broad Jumps(GET READY) + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Push/Upper Body Pull + Conditioning
A1. Close Grip Bench Press, 4 reps x 4 sets, rest 15 seconds.
*1RM Date: May 20th, 2021*
*Last week we did 5 reps*
A2. Ball Pressing Core, 8 reps @ 3 second hold gently brace and spine neutrual to floor x 4 sets, rest 60 seconds.
B1. Lat Pull Down, 12-15 reps x 4 sets, rest 15 seconds.
B2. DB or KB Half Kneeling Strict Press, 6 reps/each arm x 4 sets, rest 60 seconds.
*Last week we did 8 reps/each arm*
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C. Conditioning of the following:
5 Sets of the following:
90 Second Cal Assault Bike
Rest 20 seconds
10 Step-Ups/each leg
10 Standing Pallof Press/each way
Rest 20 seconds
10 DB Floor Press Heavy
20 Second Plank Hold on Elbows
Rest 20 seconds
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B. Fitness Phase
Posterior Chain Run + Conditioning
A1. Front Squat, 3 reps x 5 sets, rest 15 seconds.
*Last week we did 4 reps*
A2. Single Arm Seated Cable Pull Down, 12 reps/each arm x 5 sets, rest 60 seconds.
B1. Cable Pull Thrus or Barbell RDL, 10 reps x 4 sets, rest 15 seconds.
B2. Ball Slams, 10 reps x 4 sets, rest 30 seconds.
B3. Single Leg Walking Lunges or Step-Ups Weighted, 8 reps/each leg x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
5 Sets of the following:
90 Second Cal Row
Rest 20 seconds
10 Wall Balls or Goblet Squats
10 Deadbug Pressing Against Wall/each way
Rest 20 seconds
10 DB Bench Press Heavy
30 Second FLR Hold or Shoulder Taps
Rest 20 seconds
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