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ARIANA MYERS CUSTOM WORKOUT

Hey there Ariana!  Here’s your CUSTOM 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 20-30 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!

GET THOSE SWEET LITTLE WRISTS READY 🙂

WRIST FLEXION

Description: Support your forearm on any surface. With your palm facing UP, hold a dumbbell (or heavy book) in your hand. Lower your wrist all the down then curl your wrist all the way up as far you can go.

Goal: 10 reps

WRIST EXTENSION

Description: Support your forearm on any surface. With your palm facing DOWN, hold a dumbbell (or heavy book) in your hand. Lower your wrist all the down then curl your wrist all the way up as far you can go.

Goal: 10 reps

FOREARM PRONATION AND SUPINATION

Description: Support your elbow on any surface. Begin with your forearm in neutral (thumb side up) while holding a dumbbell (or heavy book) in your hand. Without using your shoulder, turn your hand over as far as you can go then back the other direction.

Goal: 10 reps

WORKOUT 1

PLANK TO STALDER SLIDES

Description: Begin in a plank on your hands. Slide your feet up until they are next to your hands as the video shows. Lower your booty into a deep squat. Push to slide your legs back into a plank.

Goal: 8 reps 

BIRDDOG

Description: Begin on your hands and knees. Hollowbody out your lower back and contract your core. Lift one arm and opposite leg as the video shows. Pretend there is a plate resting on your lower back/pelvis. Don’t let the plate slide off your back.

Goal: 10 lifts each side

V - UPS

Description: This move starts by laying on your back. You will then lift your legs and arms evenly as you contract your core. Be sure to lift evenly and reach for your toes each rep.

Goal: 15 reps

CORE PULL THROUGHS

Description: Begin in a plank with hollow back. Pull your legs through your arms and out to a reverse plank.

Goal: 12 reps.

PIKE PUSH UPS

Description: Begin with your feet on the FLOOR with your body in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same. Once you have mastered that, elevate your feet on a stable surface as the video shows.

Goal: 10 push ups.

PANCAKE STRETCH

Goal: 30 sec holds x 2 reps

SHOULDER FLEXION STRETCH

Description: Start standing with hands on a surface waist height or higher. Then walk feet backwards and bend at hips to allow the shoulders to open.  

*Focus to ensure that your back doesn’t arch and the movement comes from your shoulders.*

Goal: 4 reps of 15 sec holds

Workout 1 is complete! I'm proud of you Ariana!
- Bethany 🙂

WORKOUT 2

HOLDING MIDDLE SPLIT STRETCH

GOAL: 45 sec hold x 2 reps

SQUATTED HIP WALL CRUNCH

Description: Lie on your back with your feet on the wall. Push your lower back into the floor as you crunch your upper body up. The goal is to touch your hands to the wall without using momentum.

Goal: 10 reps. 

SKIN THE CAT

Take it slow – start by just trying to get your feet on the back side of the bar.

Goal: 5 reps

ROUNDED BACK WALL SITS

Description: This move starts with your back against the wall. You will then slide your hips down so that your hips and knees make 90-degree angles. You will then hold your core tight to keep your back flat against the wall and lift the arms to lessen support from them.

Goal: 3 reps with 30 second holds

Act like you're pushing your belly button into the wall as hard as you can!

HANDSTAND STACKING PRACTICE

Description: Do a handstand wall walk up as far as you can. Engaged your core maximally while you stack your hips over your shoulders. Then bring one leg off the wall. Then switch legs.

Goal: 5 attempts

*There should not be an arch in your lower back. Nice core engaged, rounded out lower back*

FRONT SPLIT WITH ER

Description: This move starts by placing the stretching leg onto a raised surface at chest height or higher. The surface needs to be on the outside of the leg so that as you lean forward you are stretching away from the midline of the body.

Goal: 30 second holds x 4 reps each leg

ROLL BACK STRETCH WITH ROTATION

Description: Roll your feet over your head like the video shows. Try to keep your legs together and knees straight. 

Goal: 10 second holds x 2 reps each direction.

Workout 2 is complete!!! Proud of your hard work Ariana! 🙂

~ BAG OF TRICKS ~

BRIDGE TWISTS

SIDE STRETCH