“Wednesday 4.27.2022”

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

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II. Phases Strength + Conditioning:

A. Lifestyle Phase:

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

A1. Trap Bar Deadlift, 3 reps x 5 sets @ 70% of best 1rm, rest 15 seconds.

A2. Standing Broad Jump or Box Jump, 5 reps x 4 sets, rest 30 seconds.

B1. Barbell RDL, 10 reps x 3 sets, rest 30 seconds.

B2. DB Tate Press, 10 reps x 3 sets, rest 30 seconds.

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B. Conditioning of the following:

10 Sets of the following:

8 Russian KBS

100 Meter Run

6 Goblet Squats

Run 100 Meters

4 Burpees

*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 Bench Press, 8 reps/each arm x 4 sets, rest 30 seconds.

A2. Deadbug Press AGST Wall, 8 reps/each way x 4 sets, rest 30 seconds.

B1. DB or KB Half Kneeling Single Arm Press, 8 reps/each arm x 3 sets, rest 30 seconds.

B2. DB Row, 8-10 reps /each arm @ 3011 x 3 sets, rest 60 seconds.

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C. Conditioning of the following:

5 Sets of the following:

12 Barbell Thrusters @ 95/65, 75/45 lbs

100 Meter Run(150 Meter Row)

6 Burpees

100 Meter Run(150 Meter Row)

3 Pull Ups Strict Supinated or Banded Pull Ups

100 Meter Run(150 Meter Row)

*No rest between sets, just keep moving.*

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