KATE JURMAN CYCLE TRAINING 2

Hey there Kate! Here’s your CYCLE TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~45 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!

Form over number of reps always!

WRIST WARM UP ON BLOCK

Description: Follow the video to get your wrists ready for weight bearing

ANKLE WARM UP

Description: A great ankle and foot warm up / workout.

Either 10 sec holds OR 5-10 reps of each.

DAY 1
1 ROUND, 15 REPS EACH OR 10 PER SIDE

DAY 2
2 ROUNDS, 10 REPS EACH 5 PER SIDE

DAY 3
3 ROUNDS, 5 REPS EACH OR 2 PER SIDE

MOVES FOR DAYS 1, 2, AND 3

CRANE TO WARRIOR

Description: Follow the video to perform this move. Focus on your balance and squeezing your glute to lift your leg behind you. You should not be using momentum.

SCAPULAR PULL UPS

Description: Begin in hanging. With your arms straight, pull your shoulder blades down toward your back pockets

STEP TO LUNGE ROTATION

Description: Put one foot on your box and rotate your trunk toward it. Then step the same leg back for a reverse lunge while simultaneously rotating your trunk in the other direction

HANGING HIP CIRCLES

Description: This move starts with both hands on pull-up bar. From there you will engage your shoulders to start hanging. Raise one leg up at a time and perform a hip circle as the video demonstrates.

SHOOT THROUGHS

Description: Start in bear position with wrists directly under shoulders and knees hovering off the ground. Lift one foot and “shoot through the hole” while reaching the opposite arm to the sky

HANGING HOLLOW TO SUPERMAN

Description: Hold a hanging hollowbody with your core tight and lower back rounded/tucked x 5 seconds. Then control the transition to hanging superman x 5 seconds.

W SIT LUNGES

Description: Rest a leg on a surface between knee and hip height (higher is harder). Make sure your entire ankle-knee is supported. Perform a lunge with your stance leg to open up your raised hip.

PIRIFORMIS STRETCH

Description: This move starts in standing. You will then place 1 leg on a raised surface causing your entire shin bone to be supported on the surface with the shin crossing your body. You will then lean forward causing an increase in stretch to the hip area. **Be sure that the leg is fully supported by the surface. This move should be done on a couch, bed or some other wide surface that will allow your leg to be fully supported.**

Goal: 4 reps each leg with 15 second holds