Vagabond of the Month for January: Danny Vanwormer

Proudest VB Way Moments: 

Vagabond was a new journey for me in October of 2023 and at first a little uncomfortable due to the fact I was used to just a standard gym. I reached out to Kevin though email looking for a new direction with my training since what I was doing on my own was getting stale and lazy. Immediately I was impressed and the moment I got started I knew this was the right direction to get my workouts back on track. Everyone is so welcoming and the coaches that work there are amazing and knowledgeable. I look forward to many years to come at Vagabond while lifting heavy and getting my butt kicked with the cardio sessions. I’m glad I found this environment and the people. 

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

Lower Body Squat + Conditioning

A1. Landmine or DB Half Kneeling Press, 10 reps/each way x 4 sets, rest 30 seconds.

A2. Standing Split Stance Cable Rows, 12 reps/each way x 4 sets, rest 30 seconds.

B1. Single Leg Box Step-Ups Foot Stays on Box, 8 reps/each legx 4 sets, rest 30 seconds.

B2. DB Tricep Extensions or EZ Bar/Fat Bar Skull Crushers, 12 reps x 4 sets, rest 30 seconds.

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C. Conditioning of the following:

20 Minutes @ Controlled Pace of:

15/12 Cal Row 

5 Ball Slams

5 Burpees

5 DB Renegade Row or Shoulder Taps/each way

5 DB Push Press

5 Box Jumps or Scaled Height

*No Rest between sets, just keep moving.*

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B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A1. DB Bench Press Single Arm Challenging, 10 reps/each way x 4 sets, rest 30 seconds.

*Week 2 of 4 Bench Press Single Arm Work-Please Put on Board-Coach Notes*

A2. Single Arm KB Rotational Row, 10 reps/each way x 4 sets, rest 30 seconds.

B1. Standing Split Stance Cable Row Single Arm, 12 reps /each way x 4 sets, rest 30 seconds.

B2. DB Laying Flys, 12 reps x 4 sets, rest 30 seconds.

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C. Conditioning of the following:

20 Minutes @ Controlled Pace of:

10/8 Cal Assault Bike

8 Barbell Push Press

4 Ball Slams

10/8 Cal Assault Bike

8 Single Leg Walking Lunges/each way or Step-Ups

4 Strict Pull Ups or TRX Row or Assisted Pull Up Machine or Banded Pull Ups

20 Second Plank Hold

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