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, Accessory of the following:
4 Sets of the following:
20 Banded Pull Aparts
60 Second FLR Hold or Shoulder Taps
15 Banded Staggered Presses/each way(total of 30 reps per set)
10 Deadbug Pressing Against Wall/each way
5 Rotational Med Ball Slams/each way
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B. Conditioning of the following:
6 Sets of the following:
15 Cal Assault Bike
12 Russian KBS
9 TRX Row
6 DB Floor Press
30 Second KB Farmer’s Hold
*Just keep moving between sets, focus on quality movement.*
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B. Fitness Phase
Bodyweight Posterior Blaster + Long Conditioning
A. Bodyweight Posterior/Core Blaster:
5 Sets of the following:
10 Monster Band Walks /each way
10 DB Curls Hammer Double Arm
10 Standing Pallof Press/each way
3 Barbell Push Press(Last week we did 4 reps)
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B. Conditioning of the following:
6 Sets of the following:
15/12 Cal Row
8 DB or KB Thrusters(Try KB’S if never have or want 2)
12 No Push Up Burpees
8 Russian KBS
30 Meter KB Farmer’s Walk
*No rest between sets, just keep moving.*
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