Vagabond of the Month for March: Stephanie Austin
Proudest VBWAY Moments:
I have sooo many, but some of my proudest VBWAY moments: Being able to workout with my mom we work together to motivate each other and hold each other accountable. I am also so proud of how much stronger I have become, when I started I had a hard time even finishing a workout and couldn’t do a lot of the things I can do now. Another proud moment, started this journey at over 300lbs and have lost a total of just over 80lbs! Having the confidence to get out of my comfort zone and join circuit class! Overall, joining Vagabond was the best decision that I have ever made. Thank you Kevin for all of your guidance, accountability and support! I appreciate you so much! And thank you to the coaches and Vagabond community for making me feel so welcomed and supported when I started coming to the big gym!
I. Dynamic and Mobility Prep Warm-Up:
2-3 Minutes of Bike/Row/Jump Rope Warm-Up
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Coach Option Warm-Up for 5-7 Minutes and then to Board for Review of Workouts and Events
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body/Data for Squats+ Single Leg/Core + Conditioning
A1. High Bar Back Squat Moderate, 2 reps @ 75% of best 1RM x 4 sets, rest 15 seconds.
*1RM DATA: 9/27/23 for Back Squat
*1RM DATA: 12/13/23 and 1/19/24 for Front Squat
A2. Med Ball Rotational Slams, 5 reps/each way x 4 sets, rest 60 seconds.
B1. Viking Press, 10 reps x 2 sets, rest 30 seconds.
*Last week we did 12 reps*
B2. Single Arm Seated Cable Row, 15 reps/each arm x 2 sets, rest 30 seconds.
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C. Conditioning of the following:
3 Sets of the following
10 Cal Assault Bike(200 meter run)
15 Russian KBS
Rest 15 Seconds
10 Cal Assault Bike(200 meter run)
10 DB Push Press SA Alt/each way
Rest 15 Seconds
10 Cal Assault Bike(200 meter run)
60 Jump Rope Singles
Rest 30 Seconds
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B. Fitness Phase
Posterior/Upper Body Pump + Long Conditioning
A. Upper Body Pump + Mobility of the following:
A1. 2 Sumo Deadlifts x 3 sets, rest 15 seconds.
1RM Data: Trap Bar or Traditional 10/13/23 or 12/27/23
1RM Date: Sumo Deadlift 11/25/23
A2. Med Ball Rotational Slams, 5 reps/each way x 3 sets, rest 60 seconds.
B1. Half Kneeling DB Single Arm Press, 10 reps/each arm x 3 sets, rest 30 seconds.
B2. Mountain Skiers, 10 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
3 Sets of the following
150 Meter Row(100 Meter Run)
15 Burpees Fast
Rest 15 Seconds
150 Meter Row(100 Meter Run)
15 DB or Barbell Hang Power Cleans @ 135/95, 115/80, 95/65 lbs
Rest 15 Seconds
150 Meter Row(100 Meter Run)
15 Pull Ups or TRX Row or Ball Slams
Rest 30 Seconds between sets
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