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
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5 Minutes of the following:
Client Option Warm-Up
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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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Upper Body Press/Upper Body Pull + Upper Body Push/Single Leg + Conditioning
A1. Strict Press, 5 reps x 5 sets, rest 15 seconds.
*55-65% of best 1rm or moderate weight, speed is the focus.*
*People may used Banded Variation for Press*
A2. Med Ball Rotational Slams, 5 reps/each way x 5 sets, rest 60 seconds.
A3. Deadbug Press AGST Wall, 8 reps/each way x 5 sets, rest 60 seconds.
B1. Single Arm KB or DB Bench Press, 8 reps/each way x 3 sets, rest 30 seconds.
B2. DB Hammer Curls SA ALT, 10 reps/each way x 3 sets, rest 30 seconds.
B3. DB JM Press, 10 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
18-22 Minutes of the following(Client Choice How Long)
10 DB Push Press or KB Push Press
200 Meter Run
20 Meter KB Farmer’s Walk
10 Goblet Squats
200 Meter Row
20 Second Pull Up Hang or FLR Hold
50 Jump Rope Singles
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B. Fitness Phase
Upper Body Push/Upper Body Pull + Conditioning
A. High Bar Squat, 1 reps x 5 sets, rest 30 seconds.
*80-85% of 1RM: 1RM Data: 10/6/21 or 2.26.21*
B1. Goblet Hold Walking Lunges, 6 reps/each leg x 3 sets, rest 30 seconds.
B2. Barbell RDL, 8 reps @ 30x1x 3 sets, rest 30 seconds.
B3. Banded Staggered Presses, 10 reps/each way @ 1 second pause @ finish position x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
18-22 Minutes of the following:
12/10 Cal Assault Bike
9 DB Push Press
6 TRX Row
3 Burpees
12/10 Cal Row
9 DB Strict Press
6 Pull Ups or TRX V Pull Ups
3 Ball Slams
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