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/Data for Squats+ Single Leg/Core + Conditioning
A. Barbell Bench Press, 4 reps x 4 sets, rest 30 seconds.
*80-85% of 1RM or Moderate, Doable Weight.*
B1. DB Floor Press Knees Flexed, 12-15 reps x 4 sets, rest 60 seconds.
B2. Single Leg Step-Ups foot comes off box, 8 reps/each leg x 4 sets, rest 15 seconds.
B3. DB Row, 12 reps/each way x 4 sets, rest 60 seconds.
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C. Conditioning of the following:
6 Sets of the following:
Row 150 Meters
8 DB Snatch/each way
6 No Push Up Burpees
Row 150 Meters
8 Push Ups
6 Hanging Knee Raises or Sit-Ups(8 reps)
*No rest between sets, just keep moving and grooving.*
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B. Fitness Phase
Lower Body + Conditioning
A. High Bar Back Squat(Heel Lift If Needed), 70-80% of 1RM, 6 reps x 4 sets, rest as needed between sets.
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B1. DB Deadbug Variation or Pallof Press, 8 reps/each way x 4 sets, rest 30 seconds.
B2. Seated Single Arm Cable Row, 10-12 reps/each arm x 4 sets, rest 30 seconds.
B3. DB Half Kneeling Press Single Arm, 10-12 reps/each arm x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
6 Sets of the following:
10/8 Cal Assault Bike
8 Barbell Push Press
6 Ball Slams
10/8 Cal Assault Bike
8 Walking Lunges/each way
6 DB Hang Snatch/each way(from hang position)
*No rest between sets, just keep moving and grooving.*
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