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
+
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
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Lower Body Pump + Long Conditioning
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(5/each way) Banded
10 Seated Rows
10 Meter Bear Crawl Tigh Quad Hold Position
+
B. Conditioning of the following:
8 Sets of the following:
3 Minutes on the Clock of the following:
5 DB Floor Press
5 Cal Assault Bike
5 DB Hang Power Cleans
100 Meter Run
*Rest 45-60 seconds between sets*
*Start where left off*
+
B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
4 Sets of the following:
10 DB Standing External Rotations/each arm
5 Spiderman Stretch/each way
10 Banded Staggered Rows/each way
5 Monster Band Walks/each way
10 Cable Pull Thrus
5 Med Ball Rotational Slams/each way
+
B. Conditioning of the following:
8 Sets of the following:
3 Minutes on the Clock of the following:
50 Jump Rope Singles(30 Double Unders)
5 DB Floor Press Heavy but doable Pause 1-2 seconds @ top position for each rep
100 Meter Run(150 Meter Row or 6 Cal Assault Bike)
5 Goblet Squats Heavy but doable(Use Heel Lift if Needed)
20 Second FLR Hold or Shoulder Taps or Ring FLR Holds
*Rest 60 seconds between sets*
*Start where left off*
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