Congrats to Allison P for being Named Vagabond of the Month for August
“Best thing about Vagabond: The people are the best part of Vagabond! From my workout partners to other families we have met, to the coaches and Kevin that have always made me feel welcomed and apart of a community.”
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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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
Posterior Bending/Upper Body Pull + Conditioning
A. Sumo Deadlift, 3 reps x 6 sets @ 55% of 1RM or moderate weight, rest 30 seconds.
*Trap Bar Deadlift Heavy 1RM: August 12th*
*Last week we did 1 reps for Sumo Deadlift*
B1. Goblet Squat Pause, 6 reps @ 5 second pause x 3 sets, rest 30 seconds.
B2. KB Row, 8 reps/each arm x 3 sets, rest 30 seconds.
*Last week was 10 reps, this week 8 reps, so go up in weight*
B3. Push-Up Cluster, 5.5.5 @ slow tempo down and 1 second pause @ top full protraction or Squat Rack Push-Ups Cluster, 5.5.5 x 3 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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C. Conditioning of the following:
8 Sets of the following of Bodyweight Blaster of:
30 Second Hard Effort on Row or Bike
Rest 15 Seconds
30 Seconds No Push-Up Burpees
Rest 15 Seconds
30 Second Jump Rope
Rest 30 Seconds
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B. Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A1. Barbell Push Press, 6-8 reps x 4 sets, rest 30 seconds.
*We will be going up in weight each weekk for next 6-8 weeks*
*Last week we did 8-10 reps, go up in weight slightly.*
A2. Inch Worm, 5 reps x 4 sets, rest 30 seconds.
A3. KB Rotational Row, 10 reps/each arm moderate x 4 sets, rest 30 seconds.
A4. Banded Push Downs, 20 reps fast 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:
8 Sets of the following of Bodyweight Blaster of:
30 Second Hard Effort on Row or Bike
Rest 15 Seconds
30 Seconds FLR Hold
Rest 15 Seconds
30 Second Jump Rope
Rest 30 Seconds
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