Vagabond of the Month for November: Carlye Pina

Proudest VB Way Moment: Being able to squat, and really just do actual lifts without back pain. Crazy to think a year ago, my back pain was almost debilitating.

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 Squat + Conditioning

A1. Barbell Push Press, 5 reps x 5 sets, rest 15 seconds.

*65-75% of 1RM or Moderate, Doable Weight.*

A2. Single Leg Russian Box Step-Ups, 8 reps/each leg x 4 sets, rest 30 seconds.

Hold DB in each hand, low box, as you step on box, drive opposite leg up to flexed position

B1. Strict Pull-Ups, 6-8 reps or TRX Vertical Pull Ups, 6-8 reps or Assisted Pull Up Machine, 8-10 reps x 4 sets, rest 30 seconds.

B2. DB Zotman Curls Double Arm, 10 reps x 4 sets, rest 60 seconds.

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C. Conditioning of the following:

Re-Test Workout from October 13th, 2025-Please Put Up on Board-Coach Notes:

20 Minutes of the following:

30 Jump Rope Singles

15 Goblet Squats

10 Cal Assault Bike

5 Burpees

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Clean Deadlift x 2 reps + Clean Pull x 2 reps + Hang Squat Clean x 2 reps x 4 sets, rest as needed between sets.

*These are complexes and meant to be tough and grind, but do not miss any reps, feel comfortable and challenged at same time.*

B1. KB Row Rotational, 12 reps/each arm x 3 sets, rest 30 seconds.

B2. Double Leg Hip Thrusts On Bench Banded or BC Hip Block Band Across Waist, 12 rep x 3 sets, rest 30 seconds.

B3. DB Powell Raises, 12 reps/each arm x 3 sets, rest 60 seconds.

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C. Conditioning of the following for Re-Test from October 13th, 2025:

20 Minutes of the following:

15/12 Cal Row

8 Hang Power Cleans

8 Burpees

Run 200 Meters or 15/12 Cal Row

8 Pull Ups or TRX Row

4 Box Jumps

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