Vagabond of the Month for July: Diane Baranowski
Proudest VB Way Moment:
I wasn’t in great shape before my first total hip replacement in November 2024. I asked my physical therapist if he knew anything about Vagabond and he had nothing but great things to say about Kevin. So here I am after two total hip replacements much stronger both physically and mentally all due to Kevin. He pushed me, in a good way, even when I told him I didn’t want to another stupid squat. My goal is do a non-assisted pull up by my big birthday in January. Kevin said he’d get me there. There better be a chocolate cake after that!
I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes
Coach Suggested Warm-Up for Open Gym.. Please add warm up in on FRONT BOARD
+
II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body/Data for Squats+ Single Leg/Core + Conditioning
A1. Single Arm Standing Cable Row, 12 reps/each way x 4 sets, rest 15 seconds.
A2. DB Skull Crushers or DB Rolling Tricep Extensions, 12 reps x 4 sets, rest 60 seconds.
B1. DB External Rotation(Standing or Seated), 12 reps/each way x 3 sets, rest 30 seconds.
B2. KB Rotational Row Single Arm, 12 reps/each way x 3 sets, rest 30 seconds.
+
C. Conditioning of the following:
20 Minutes on the Clock of the following:
8 DB Push Press
10/8 Cal Row or 100 Meter Run
8 Goblet Squats or Wall Balls
10/8 Cal Row or 100 Meter Run
8 DB Hammer Curls
10/8 Cal Row or 100 Meter Run
8 Ball Slams
+
B. Fitness Phase
Upper BodyBlaster + Long Conditioning
A. Barbell Strict Press, 3 reps x 5 sets, rest 1 minute between sets.
+
B1. Pressing Ball Core, 8-10 reps @ 3 second hold x 4 sets, rest 45 seconds.
B2. Split Stance Landmine Single Arm Press, 12 reps/each arm x 4 sets, rest 30 seconds.
B3. Single Arm Cable Pull Downs, 12 reps/each way x 4 sets, rest 30 seconds.
+
C. Conditioning of the following:
20 Minutes on the Clock of the following:
8/6 Cal Assault Bike or 100 Meter Run
8 Single Leg Walking Lunges/each way
8 Pull Ups or TRX Row
8/6 Cal Assault Bike or 100 Meter Run
8 Hang Power Cleans @ 115/80, 95/65 lbs
8 Push Ups or 4 HSPU
Post Comments to Group Page.