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/Single Leg + Upper Body ASST/Upper Body Pull+ Conditioning
A1. Standing DB Single Arm Press, 10 reps/each way x 4 sets, rest 30 seconds.
A2. TRX Row, 8 reps x 4 sets, rest 30 seconds.
A3. Single Leg Step-Ups, 8 reps/each leg x 4 sets, rest 45 seconds.
A4. DB Single Arm Alternate Curl, 10 reps/each arm x 4 sets, rest 45 seconds.
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C. Conditioning of the following:
2 Sets of the following:
12 Minutes @ Moderate Pace Work of:
40 Jump Rope Singles
20 Second KB Farmer’s Hold Hold
10 Cal Assault Bike
5 DB Front Squats
*Rest 3 Minutes between sets*
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B. Fitness Phase
Olympic Lifting/Single Leg Unilateral + Conditioning
A. Snatch Deadlift x 2 reps + Snatch Pull x 2 reps + Hang Power Snatch 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, 8 reps/each arm x 3 sets, rest 30 seconds.
*Last week we did 10 reps/each arm.*
B2. DB Floor Press Single Arm Alternate, 10 reps/each way x 3 sets, rest 30 seconds.
B3. DB Standing Ext Rotations, 10 reps/each arm x 3 sets, rest 60 seconds.
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C. Conditioning of the following:
2 Sets of the following:
12 Minutes @ Moderate Pace Work of:
15 Cal Assault Bike or 20 Cal C2Bike
12 Goblet Squats
9 Burpees
6 Step-Ups/each leg
3 DB Strict Press
*Rest 3 minutes between sets*
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