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
+
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:
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 Monster Band Clam Shells/each way
10 Spiderman Stretch(5/each way)
10 Standing Pallof Press/each way
10 DB Seated Arnold Presses
10 Machine Curls
10 Tricep Push Downs
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B. Conditioning of the following:
6 Sets of the following:
4 Minutes on the Clock of the following:
6 Ball Slams
100 Meter Run or 150 Meter Row
8 DB Hang Power Cleans
100 Meter Run or 150 Meter Row
10 Shoulder Taps/each way or 20 Second FLR Hold
100 Meter Run or 150 Meter Row
*Rest 90 seconds between sets*
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
5 Sets of the following:
6 DB Powell Raises/each arm
6 Samson Stretch/each way
10 Banded Staggered Presses /each way
6 Monster Band Clam Shells/each way
10 Ball Slams-Hard Slam-Use Large Medicine Balls
6 DB Hammer Curls Single Arm Alternate/each arm slow tempo
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B. Conditioning of the following:
6 Sets of the following:
4 Minutes on the Clock of the following:
200 Meter Run(250 Meter Row or 10 Cal Assault Bike)
10 DB Push Press
100 Meter Run(150 Meter Row or 6 Cal Assault Bike)
10 Russian KBS
50 Jump Rope Singles(25 Double Unders)
20 Second Pull Up Hang or 5 Strict Pull Ups*Rest 90 seconds between sets*
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