“Friday 4.22.2022”

Vagabond of the Month for March: Kat Austin


Best thing about Vagabond:  Feeling connected.  During Covid I had to learn to push myself at home by myself and adapt the workouts to my basement.  But following the VBC workouts kept me feeling like I was still part of the gym community even if I never came in and it kept me in shape and feeling happy and energetic.  My schedule with work and kids has become super challenging but it doesn’t matter what time I come to the gym or even if I don’t (yet) personally know anyone that I’m working out beside because everyone is here for the same goal and the energy is always so positive.  And the best part of my week is looking forward to my workouts with an amazing group of people and coaches.  I can honestly say that I have met the best group of people and coaches through Vagabond, people that I would otherwise never have the opportunity or pleasure of knowing.  

I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
5 Minutes of the following:
Client Option Warm-Up
3 Sets of the following:

10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters


II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Upper Body Press/Upper Body Pull + Upper Body Push/Single Leg + Conditioning

A1. Trap Bar Deadlift, 5 reps x 5 sets, rest 15 seconds.

*65% of best 1rm or moderate weight, speed is the focus.*

A2. Med Ball Slams, 5 reps x 5 sets, rest 60 seconds.

A3. Ball Pressing Core, 8 reps @ 3 second hold x 4 sets, rest 30 seconds.

*Have object(ball) between legs, slight internal pressure from adductors, and slight pelvic tilt to keep spine neutral on floor.*

B1. Single Arm KB or DB Floor Press, 10 reps/each way x 3 sets, rest 30 seconds.

B2. Standing Staggered Banded Rows, 10 reps/each way x 3 sets, rest 30 seconds.

B3. DB Tate Press, 10 reps x 3 sets, rest 30 seconds.


C. Conditioning of the following:

10 Sets of the following:

90 Seconds of the following:

30 Jump Rope Singles

5 DB Push Press

5 DB Front Squats

5 No Push Up Burpees

5 Cal Assault Bike

*Rest 30 seconds between sets*

*Start where you left off*


B. Fitness Phase

Upper Body Push/Upper Body Pull + Conditioning

A. High Bar Squat, 2 reps x 5 sets, rest 30 seconds.

*75-82% of 1RM: 1RM Data: 10/6/21 or 2.26.21*

B1. Goblet Squat Step-Ups, 8 reps/each leg x 3 sets, rest 30 seconds.

B2. Single Leg Seated Cable Curls, 15-20 reps/each leg x 3 sets, rest 30 seconds. 

B3. Banded Staggered Rows, 10 reps/each way @ 1 second pause @ finish position x 3 sets, rest 30 seconds.


C. Conditioning of the following:

10 Sets of:

200 Meter Row or 200 Meter Run or 10 Cal Assault Bike

6 Barbell Push Press-Add weight every 2/3 sets

6 Front or Overhead Squats or Goblet Squats or Ball Slams or TRX Row 

*After 5 sets completed, rest 3 minutes before starting next 5 sets.*

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