Vagabond of the Month for November: Carlye Pina

Proudest VB Way Moment: Being able to squat, and really just do actual lifts without back pain. Crazy to think a year ago, my back pain was almost debilitating.

I. Dynamic and Mobility Prep Warm-Up: Please Put Up Warm-Up @ Front Board: Coach Notes

3 Sets of the following for suggested warm up:

20 Meter High Knees

5 Push Ups

5 Burpees

20 Meter Butt Kicks

5 Goblet Squats

5 Pull Ups or TRX Row

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II. Phases Strength + Conditioning:

A. Lifestyle Phase

Upper Body/Data for Squats+ Single Leg/Core + Conditioning

A. Front Squat Moderate, 6 reps @ 70% of best 1RM x 5 sets, rest 60-90 seconds.

B1. DB Single Arm 1/2 Kneeling Press, 12 reps/each way x 4 sets, rest 30 seconds.

B2. DB Row, 12 reps/each way x 4 sets, rest 30 seconds.

B3. Banded Pallof Press, 8 reps/each way x 4 sets, rest 30 seconds.

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C. Conditioning of the following:

5 Sets of the following:

15/12 Cal Row

12 Goblet Squats or Wall Balls

8 DB Hang Power Cleans or Russian KBS

15/12 Cal Row

12 DB Push Press Single Arm ALT(6/each way)

8 Burpees or Ball Slams 

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B. Fitness Phase

Olympic Lifting/Single Leg Unilateral + Conditioning

A. Below Knee Hang Power Clean, 3 reps x 4 sets, rest as needed between sets,

B1. Seated Rows, 15 reps x 4 sets, rest 30 seconds.

B2. DB Floor Press Knees Flexed, 12-15 reps x 4 sets, rest 30 seconds.

B3. Pallof Press Banded with Rotation, 6 reps/each way x 4 sets, rest 60 seconds.

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C. Conditioning of the following:(July 8th, 2025 Re-Test)

25-20-15-10-5 of the following:

Cal Assault Bike

Burpees

Wall Balls

*After every set completed, Perform 25 Double Unders or 50 Jump Rope Singles*

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