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
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper Body + Upper Body ASST/Upper Body Pull+ Conditioning
A. Barbell Push Press, 5 reps x 4 sets, rest 30 seconds.
*70-75% of 1RM or Moderate, Doable Weight.*
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B1. Banded Pallof Press with Rotation, 6 reps/each way x 4 sets, rest 30 seconds.
B2. Seated Rows, 12-15 reps x 4 sets, rest 30 seconds.
B3. DB Tate Press or DB Skull Crushers, 12 reps x 4 sets, rest 60-90 seconds between sets.
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C. Conditioning of the following:
22 Minutes on the Clock of the following:
15/12 Cal Assault Bike(200 Meter Run)
6 DB Strict Press SA Alt/each way
6 Ball Slams
20 Meter KB Farmer’s Walk
6 Walking Lunges/each way
6 No Push Up Burpees
20 Second Plank Hold
OR
C. Assault Bike Sprints of the following:
8 sets of: 16 second hard hard bike sprint(5 second light pedal to start), rest 60-75 seconds or more between sets
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B. Fitness Phase
Upper BodyBlaster + Long Conditioning
A. Barbell Strict Press, 4 reps x 4 sets, rest 1 minute between sets.
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B1. Single Arm KB Rotational Row, 12 reps/each arm x 3-4 sets, rest 30 seconds.
B2. DB Side Bends or DB Renegade Rows or Slow Shoulder Taps, 6-10 reps/each way x 3-4 sets, rest 30 seconds.
B3. Single Leg Curtsy Lunge Off or On Box, 8 reps/each leg x 3-4 sets, rest 60 seconds.
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C. Conditioning of the following:
22 Minutes on the Clock of the following:
12/10 Cal Row
8 Hang Power Snatch or Russian KBS or Hang Power Cleans
4 Toes to Bar or Hanging Knee Raises or Sit-Ups
12/10 Cal Row
8 Overhead Squats or Wall Balls
4 Ball Slams or Burpees or DB Devil Press
OR
D. Assault Bike Sprints of the following:
7 sets of: 16 second hard hard bike sprint(5 second light pedal to start), rest 120 seconds or more between sets
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