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KATE JURMAN WORKOUT

Hey there Kate!  Here’s your CUSTOM TRAINING PROGRAM.  All you have to do give commitment, a wee bit ‘o courage, and talking with the coach and the community to keep moving forward and making tremendous progress.  Just give us 45-60 MINUTES 3-5 days a week to skyrocket your results!  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

DAILY ROUTINE

TOE TAPS ON BLOCK

Goal: 3 rounds 20 alternating taps 

PIRIFORMIS LUNGES

Description: You will position your legs as shown in this demo video to work on stretching the bent knee leg as you strengthen the back leg

Goal: 1 round of 15 reps per leg

DAY 1

SPINE FLEXIBILITY VIDEO

Description:  Follow along with this video for a full-body flexibility training.

Goal:  1 round at start of workout for warm-up and 1 round at end of workout for cooldown. 10 second holds per move for warm-up, 30 second holds per move for cool-down if holds, otherwise 5 reps per move for warm-up and cool down

SQUAT TO STALDER

Description: Work to keep your hips above your elbows to work your core and open your hips. 

Goal: 3 rounds of 30 second holds with goal of lifting each leg 5 times

PIKE PUSH-UPS

Description: Start with feet on raised surface hands on the floor in a plank position. You will then walk your hands in lifting your hips up working to get your hips over your shoulders. Once you are in the pike position, you will then complete push-ups working to keep your elbows close to your body to emphasize triceps activation.

Goal: 3 rounds of 7 reps

Extra Notes:  You might not hit 7 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

ELBOW PLANK OBLIQUE SLIDES

Description: Start in an elbow plank position. You will hold a turtle shell back as you slide your feet forward, crunching your core to bring knees to 1 elbow. Goal is to hold your pelvis stable as you slide and compress through your core with oblique engagement for the rotation.

Goal: 3 rounds of 5 reps per side

Extra Notes:  You might not hit 5 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BENT KNEE SUPERMAN GLUTE LIFTS

Description: Start by laying on your stomach over a raise surface (like your ottoman.) You will then bend your knees with legs wide and squeeze your glutes to lift your knees as you allow your chest to stay down and relaxed through your back.

Goal: 3 rounds of 8 reps per leg

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

BENT KNEE HOLLOW ROCKS (HANDS ON EITHER SIDE OF KNEE)

Description: Be sure to tuck your boobs up to your knees a bit.

Goal: 3 rounds of 15 rocks

Extra Notes:  You might not hit 15 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 2 (SKILLS)

MIDDLE SPLITS PULSES

Description: Slide your feet as wide as you can tolerate as you place your hands, then forearms on the floor. You will then pulse your hips to work into a lower split. 

Goal: 1 round of 25 pulses

Extra Notes:  You might not hit 25 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANCHED LEG LIFTS

Description: You will go into a plank and then shift your weight forward as you place 1 foot on a raised surface (this video has him holding the lifted leg.) You will then bring the leg that is on the floor to in line with the raised leg position.

Goal: 3 Rounds, 5 reps each side per round

Extra Notes: You might not hit 5 reps every round or even do all 3 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

DIPS ON RINGS

Description: Start in the rings with feet under and slightly in front of you. You will then do dips keeping your shoulders slightly forward and elbows tight to your side.  

**Note that Lee’s legs are straight. You will allow your knees to bend so your feet are flat on the ground**

Goal: 3 rounds of 8 reps per side.

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

TABLE WALKS

Description: Engage your glutes to lift your hips up into the table position. You will then lift 1 arm and then then opposite foot. START BY LIFTING YOUR HAND FIRST 

Goal: 3 rounds of 10 reps per side

ELBOW PLANK TO ELBOW PIKED PLANK

Description: This move starts in an elbow plank position. You will then engage your core to slide your feet forward to attain a piked position. You will then slowly lower yourself back into the elbow plank position. 

**This video shows a further progression of lifting 1 leg. DO NOT LIFT LEGS YET**

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 3 (STRENGTH)

MASTER WARM-UP

Focus on the wrist flexibility portion of this video towards the end of it.

BACK LEG RAISED LUNGES

Description: Follow the video. Focus on not arching your back while you engage your small hip rotators. Use a dowel rod for balance

Goal: 3 rounds of 8 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PIKED PLANK TO PIKED ELBOW PLANK PUSH-UPS

Description: Start on your elbows in a piked position. You will then push yourself to a full piked plank position on your hands 1 arm at a time. You will then lower yourself back to the elbow piked position 1 arm at a time.

Goal: 3 rounds of 5 reps per arm 

Extra Notes:  You might not hit 5 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PLANK TO V PULL THROUGHS

Description: Start in a plank position. You will hold a turtle shell back as you slide your feet forward, crunching your core to bring legs out in front of you. between arms. Goal is to hold your pelvis stable as you slide and compress through your core.

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

STRAIGHT LEG ROTATIONS FOR OBLIQUES

Description: Focus more on your core allowing your legs to rotate side to side instead of lowering the legs

Goal: 3 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

DAY 4 (SKILLS)

CRANE TO WARRIOR POSE

Description: Follow video for balance and glute strengthening.

Goal: 3 rounds of 8 reps per side

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING PIKE-UPS

Description: Start hanging on your bar. You will then hold your legs straight and lift them working to bring them as high as possible with your core.

Goal: 3 rounds of 8 reps.

Extra Notes:  You might not hit 8 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING CRUNCH ROTATIONS

Description: Start hanging from your bar. You will then engage your core to bring your knees to your chest and hold it there as you rotate your hips left and right holding your legs tight to your chest as possible throughout.

Goal: 3 rounds of 5 rotations each direction.

Extra Notes:  You might not hit 5 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

L STAND TO BENT KNEE V STAND

Description: Start sitting on floor with legs out straight and toes pointed. Position hands on floor in front of hips trying for near middle of the thigh. Lean forward and give a strong push with your triceps and shoulders downward to lift your bottom. You will then work to bring your knees to your chest using your core to slide your feet.

Goal: 3 rounds of 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

SWEEP SQUATS

Description: Walk the legs out. Squat and then transfer your weight to one leg keeping feet planted.

Goal: 3 rounds of 10 reps

Extra Notes:  You might not hit 10 reps every round or even do all 3 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!