“Wednesday 4.20.2022”

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
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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:

Lower Body /Power + Upper Body Pull/Upper Body Push + Conditioning

A1. Goblet Squats, 12 reps high rep x 4 sets, rest 30 seconds.

A2. DB Standing Ext Rotations, 8 reps/each arm x 4 sets, rest 30 seconds.

A3. Side Bridge, 20 seconds/each way or Banded Pull ANTI-Rotation, 8 reps/each way x 4 sets, rest 30 seconds.

A4. Cable or Banded Leg Curls, 20 reps x 4 sets, rest 30 seconds.

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B. Conditioning of the following:

8 Sets of the following:

7 DB Push Press

100 Meter Run(6 Cal Assault Bike)

7 Burpees

Run 100 Meters(6 Cal Assault Bike)

7 Russian KBS

*No rest between sets, just keep moving.*

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B. Fitness Phase

Upper Body Push/Upper Body Pull/Core + Conditioning

A1. DB Single Arm Floor Press, 10 reps/each arm x 4 sets, rest 30 seconds.

A2. Banded Pallof Press(No Cable Machine), 8 reps/each way x 4 sets, rest 30 seconds.

A3. Seated Rows, 12 reps x 4 sets, rest 30 seconds.

A4. Seated Single Arm Cable Pull Down, 810reps/each way x 4 sets, rest 30 seconds.

A5. Single Leg Split Stance Weighted, 6 reps/each way x 4 sets, rest 60 seconds.

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B. Conditioning of the following:

8 Sets of the following:

6 Barbell Strict Press

200 Meter Row(100 Meter Run)

6 Burpees

200 Meter Row(100 Meter Run)

6 Front Squats or Overhead Squats

30 Second FLR Hold or Shoulder Taps or Ring Holds

*No rest between sets, just keep moving.*

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