Vagabond of the Month for July: Diane Baranowski
Proudest VB Way Moment:
I wasn’t in great shape before my first total hip replacement in November 2024. I asked my physical therapist if he knew anything about Vagabond and he had nothing but great things to say about Kevin. So here I am after two total hip replacements much stronger both physically and mentally all due to Kevin. He pushed me, in a good way, even when I told him I didn’t want to another stupid squat. My goal is do a non-assisted pull up by my big birthday in January. Kevin said he’d get me there. There better be a chocolate cake after that!
I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
2-3 Sets of the following for suggested warm up:
5 Inch Worms
5 Goblet Squats
5 Broad Jumps
10 Meter Spiderman Stretch/each way
5 DB Strict Press
5 Ball Slams
5 Shoulder Taps/each way
10 Pallof Press(5/each way)
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Lower Body/Upper Body Pull + Conditioning
A1. DB Bench Press, 12 reps x 4 sets, rest 15 seconds.
A2. Pallof Press or Russian Med Ball Twists, 8 reps/each way x 4 sets, rest 60 seconds.
B1. Tricep Push Downs, 15 reps x 4 sets, rest 30 seconds.
B2. Single Arm KB Farmers Walk, 30 seconds/each way x 4 sets, rest 60 seconds.
B3. Seated Rows, 12-15 reps x 4 sets, rest 60 seconds.
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C. Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Bike/Row/Shuttle Run
Minute 2: 45 Seconds of: 5 Burpees + 5 Shoulder Taps/each way
Minute 3: 45 Second Bike/Row/Shuttle Run
Minute 4: 30 Seconds of: DB Thrusters or Russian KBS or Ball Slams
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A1.Trap Bar Deadlift, 4 reps x 4 sets, rest as needed between sets.
*Coach Notes: -75% of 1RM*
A2. Deadbug Press or Deadbug Plate, 8 reps/each way x 4 sets, rest 60 seconds.
B1. Tricep Push Downs or DB Bench Press, 12 reps x 4 sets, rest 30 seconds.
B2. Lat Pull Downs, 12 reps x 4 sets, rest 60 seconds.
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C. Every Minute on the Minute x 20 Minutes of the following:
Minute 1: 45 Second Bike/Row/Shuttle Run
Minute 2: 45 Seconds of: 5 DB Push Press + 5 No Push Up Burpees
Minute 3: 45 Second Bike/Row/Shuttle Run
Minute 4: 30 Seconds of: Single Leg Step-Ups/each way weighted or Wall Balls or Goblet Squats
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