Vagabond of the Month for July: Diane Baranowski
Proudest VB Way Moment:
I wasn’t in great shape before my first total hip replacement in November 2024. I asked my physical therapist if he knew anything about Vagabond and he had nothing but great things to say about Kevin. So here I am after two total hip replacements much stronger both physically and mentally all due to Kevin. He pushed me, in a good way, even when I told him I didn’t want to another stupid squat. My goal is do a non-assisted pull up by my big birthday in January. Kevin said he’d get me there. There better be a chocolate cake after that!
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 Push/Upper Body Pull + Conditioning
A. Trap Bar Deadlift, 4 reps x 5 sets, rest 15 seconds.
*70-75% of best 1RM: Coach Notes Please Put on Board*
B1. DB Row, 12-15 reps/each way x 3 sets, rest 30 seconds.
B2. Single Leg Glute Focus Step Back(New Movement Variation), 8-10 reps/each way x 3 sets, rest 30 seconds.
B3. DB Seated Hammer Curls, 12-15 reps x 3 sets, rest 30 seconds.
B4. Russian KBS or Cable Pull Thrus, 12 reps x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
22 Minutes on the Clock of the following @ Moderate, Controlled Pace of:
15/12 Cal Row or 200 Meter Run
4 Strict Pull Ups or TRX Row
8 Push Ups
12 Wall Balls
15/12 Cal Row or 200 Meter Run
4 Box Jumps
8 Shoulder Taps/each way
20 Meter KB Farmers Walk
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B. Fitness Phase
Olympic Lifting + Upper Body + Long Conditioning
A. Mid Thigh Power Cleans x 2 reps + Front Squats x 2 reps x 4 sets, rest as needed between sets.
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B1. DB Standing Lateral Raises FULL ROM Overhead, 12 reps x 3 sets, rest 30 seconds.
B2. DB Flys, 12-15 reps x 3 sets, rest 30 seconds.
B3. Standing Split Stance Cable Row, 12-15 reps/each way x 3 sets, rest 30 seconds.
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C. Conditioning of the following:
22 Minutes on the Clock of the following @ Moderate, Controlled Pace of:
12/10 Cal Assault Bike or 200 Meter Run
4 Strict Pull Ups or TRX Row
8 Push Ups
12 Wall Balls
12/10 Cal Assault Bike or 200 Meter Run
4 Box Jumps
8 DB Renegade Row/each way
20 Meter KB Farmers Walk
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