“Tuesday 4.26.2022”

Vagabond of the Month for March: Kat Austin

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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
+
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

+

II. Phases Strength + Conditioning:

A. Lifestyle Phase:

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

5 Sets of the following:

8 TRX Row 

10 Tall Kneeling Cable Chop/each way

12 Banded Staggered Presses/each way(total of 24 reps per set)

8 Deadbug Variation(Not Pressing Against Wall)/each way

+                                                                

B. Conditioning of the following:

5 Sets of the following:

10 Cal Assault Bike

10 Step-Ups/each leg

10 Ball Slams

10 DB Push Press

30 Second FLR Hold

*No rest between sets, just keep moving and grooving.*

+

B. Fitness Phase

Bodyweight Posterior Blaster + Long Conditioning

A. Bodyweight Posterior/Core Blaster:

4 Sets of the following:

5 Close Grip Bench Press

8 Monster Band Clam Shells/each way

8 DB External Rotations/each way

8 TRX Row @ 30×1

8 Hip Rocks

8 Head Nods

+                                                                

B. Conditioning of the following:

4 Sets of the following:

400 Meter Run(500 Meter Row-If rowing do ball slams)

15 Russian KBS or Ball Slams

10 Step-Ups/each leg

15 Push Ups or Squat Rack Push Ups or Knee Push Ups

40 Meter KB Farmer’s Walk

*No rest between sets, just keep moving and grooving.*

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