Vagabond of the Month for March: Stephanie Austin
Proudest VBWAY Moments:
I have sooo many, but some of my proudest VBWAY moments: Being able to workout with my mom we work together to motivate each other and hold each other accountable. I am also so proud of how much stronger I have become, when I started I had a hard time even finishing a workout and couldn’t do a lot of the things I can do now. Another proud moment, started this journey at over 300lbs and have lost a total of just over 80lbs! Having the confidence to get out of my comfort zone and join circuit class! Overall, joining Vagabond was the best decision that I have ever made. Thank you Kevin for all of your guidance, accountability and support! I appreciate you so much! And thank you to the coaches and Vagabond community for making me feel so welcomed and supported when I started coming to the big gym!
I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body Pull + Conditioning
A1. Sumo Deadlift, 5 reps x 4 sets, rest 15 seconds.
1RM Data: Trap Bar or Traditional 10/13/23 or 12/27/23 or 3/29/23
1RM Date: Sumo Deadlift 11/25/23
A2. Single Arm Seated Cable Pull Downs, 10 reps/each way x 4 sets, rest 60 seconds.
A3. KB Side Bends, 10 reps/each way x 4 sets, rest 60 seconds
A4. Single Arm DB Half Kneeling Press, 10 reps/each way x 4 sets, rest 60 seconds.
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B. Conditioning of the following:
4-5 Sets of the following:
10 DB Bench Press
200 Meter Run(150 Meter Row)
10 DB Front Squats or Wall Balls
Run 200 Meters(150 Meter Row)
10 TRX Row or TRX Vertical Pull Ups(8 reps) or Assisted Pull Up Machine/Banded Pull Ups(8 reps)
*Just keep moving and grooving*
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B. Fitness Phase
Lower Body + Conditioning
A. High Bar Back Squat(Heel Lift If Needed), 70% of 1RM, 4 reps x 5 sets, rest as needed between sets.
Front Squat Heavy 1: 6/28/23
Back Squat Heavy 1: 9/27/23
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B1. Single Leg Curtsy Lunge Weighted, 8 reps/each leg x 3 sets, rest 30 seconds.
B2. Weighted Bar Dips, 4-6 reps or Unweighted or Assisted Bar Dips on Gravitron, 6-8 reps or Push Ups, 10-12 reps x 3 sets, rest 30 seconds.
B3. Machine Curls, 10-12 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
4-5 Sets of the following:
10 DB Snatch(5/each way)
200 Meter Run(10/8 Cal Assault Bike)
10 Goblet Squats or Wall Balls or Ball Slams
200 Meter Run(10/8 Cal Assault Bike)
10 Toes to Bar or Hanging Knee Raises or Sit-Ups
*Just keep grooving and moving.*
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