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 Body + Upper Body ASST/Upper Body Pull+ Conditioning
A1. Trap Bar Deadlift, 6 reps(65-75% of 1RM) x 4 sets, rest 30 seconds.
A2. Deadbug Plate or DB Deadbug, 6 reps/each way x 4 sets, rest 60 seconds.
A3. Lat Pull Downs, 10-12 reps x 4 sets, rest 60 seconds.
A4. Single Arm Half Kneeling DB Press, 10-12 reps/each way x 4 sets, rest 60 seconds.
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B. Conditioning of the following:
5 Sets of the following:
90 Seconds of: 8 DB Renegade Row(4/each way) + 8 DB Hammer Curls
Rest 20 Seconds
60 Seconds of: Row/Bike/Shuttle Run/Ski Erg
Rest 20 Seconds
30 Seconds of: Burpees or Step-Ups or Slam Balls-Your Choice during this time or switch every set
Rest 20 Seconds
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B. Fitness Phase
Lower Body + Conditioning
A1. Barbell Hip Thrusts or Cable Pull Thrus, 10-12 reps x 4 sets, rest 30 seconds.
A2. Single Leg Russian Step-Ups, 8 reps/each leg x 4 sets, rest 15 seconds.
*Can substitute single leg step ups, 8 reps/each leg*
A3. DB Bench Press, 10 reps @ 2 second hold in bottom each repetition x 4 sets, rest 30 seconds.
A4. Lat Pull Downs or Mountain Skiers, 12 reps x 4 sets, rest 60 seconds.
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B. Conditioning of the following:
5 Sets of the following:
90 Seconds of: 8 Wall Balls or Russian KBS + 5 Burpees
Rest 20 Seconds
60 Seconds of: Bike/Row/Shuttle Run/Ski Erg
Rest 20 Seconds
30 Seconds of: Double Unders/Single Unders
Rest 20 Seconds
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