Vagabond of the Month for March: Kat Austin
Best thing about Vagabond: Feeling connected. During Covid I had to learn to push myself at home by myself and adapt the workouts to my basement. But following the VBC workouts kept me feeling like I was still part of the gym community even if I never came in and it kept me in shape and feeling happy and energetic. My schedule with work and kids has become super challenging but it doesn’t matter what time I come to the gym or even if I don’t (yet) personally know anyone that I’m working out beside because everyone is here for the same goal and the energy is always so positive. And the best part of my week is looking forward to my workouts with an amazing group of people and coaches. I can honestly say that I have met the best group of people and coaches through Vagabond, people that I would otherwise never have the opportunity or pleasure of knowing.
I. Dynamic and Mobility Prep Warm-Up:
3 minutes of z1 work
+
5 Minutes of the following:
Client Option Warm-Up
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3 Sets of the following:
10 m High Knees + 10 Hip Rocks + 10 m Butt Kicks + 10 Head Nods + 5 Bird Dog/each way + Run 100 Meters
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II. Phases Strength + Conditioning:
A. Lifestyle Phase:
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
10 TRX Vertical Pull Ups or Lat Pull Downs
10 Cable Chops Half Kneeling/each way
10 Banded Staggered Presses/each way(total of 20 reps per set)
10 Deadbug Variations/each way(Not On Wall)
+
B. Conditioning of the following:
10 Sets of the following:
8 Cal Row
6 Walking Lunges/each way
6 DB Row/each arm
8 Ball Slams
30 Second FLR Hold
*After 7 sets, rest 3-4 minutes before starting next 3 sets.*
+
B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
4 Sets of the following:
10 Monster Band Walks/each way
10 DB Hammer Curls
10 DB Arnold Press
10 Lat Pull Downs
10 Hip Rocks
10 Head Nods
+
B. Conditioning of the following:
10 Sets of the following:
5 Cal Assault Bike(100 Meter Run)
5 Hang Power Cleans
10 Step-Ups(5/each leg)
5 Pull Ups or TRX Row
30 Second KB Farmer’s Hold
*After 7 sets, rest 3 minutes before starting next 3 sets.*
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