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
2-3 Sets of the following for suggested warm up:
60 Second Cardio Option
5 Spiderman Stretch/each way
5 Ball Slams
10 Glute Bridges
10 Banded Clam Shells/each way
5 Samson Stretch/each way
5 Burpees
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II. Phases Strength + Conditioning:
A. Lifestyle Phase
Upper BodyBlaster + Long Conditioning
A. Trap Bar Deadlift, 5 reps x 5 sets, rest 15 seconds.
*65-75% of best 1RM: Coach Notes Please Put on Board*
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B1. Pressing Ball Core, 8-10 reps @ 3 second hold x 4 sets, rest 45 seconds.
B2. DB 1/2 Kneeling Single Arm Press, 12 reps/each arm x 4 sets, rest 30 seconds.
B3. Single Arm Cable Pull Downs, 12 reps/each way x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
6 Sets of the following:
8/6 Cal Assault Bike
10 DB Floor Press
8 Walking Lunges/each way
8/6 Cal Assault Bike
10 Russian KBS or DB Hang Power Cleans
8 Shoulder Taps or DB Renegade Row/each way
OR
C2. Assault Bike Sprints of the following:
7 sets of: 16 second hard hard bike sprint(5 second light pedal to start), rest 90 seconds or more between sets
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B, Fitness Phase
Upper Body Push/Upper Body Pull/Core + Conditioning
A1. DB Floor Press Knees Flexed Hard Reps, 12 reps x 4 sets, rest 30 seconds between sets, focus is speed.
A2. Standing Single Arm Cable Row, 12 reps/each arm x 4 sets, rest 45 seconds
B1. DB Rolling Tricep Extensions or DB Skull Crushers or DB Tate Press, 12 reps x 4 sets, rest 45 seconds.
B2. Strict Pull-Ups, 6-8 reps or TRX Vertical Pull Ups, 6-8 reps or Assisted Pull Up Machine, 8-10 reps x 4 sets, rest 30 seconds.
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C. Conditioning of the following:
6 Sets of the following:
6 Hang Power Snatch @ 75/45 lbs, 65/35 lbs
8 Front Squats or OH Squats or Wall Balls
125 Meter Row(100 Meter Run)
6 No Push Up Burpees or Lateral Burpees
8 Toes to Bar or Hanging Knee Raises or Sit-Ups
125 Meter Row(100 Meter Run)
OR
C2. Assault Bike Sprints of the following:
7 sets of: 16 second hard hard bike sprint(5 second light pedal to start), rest 90 seconds or more between sets
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