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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 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!

Extra Notes: You might not hit every rep or round, that’s ok! FORM over REPS. It may start small but will build each week to continue to maximize your gains. You got this!

EVERY DAY FLEXIBILITY (7 MINUTES)

BABY STRETCH

Description: Begin by laying on your back. Grab the inside of both your feet as the video shows then pull your knees toward your armpits. Attempt to straighten your knees as much as you can.

Goal: 30 sec holds x 2 reps

FRONT SPLIT STRETCH

Description: Begin in a kneeling position then extend one leg out in front of you. Lower your hands to the floor on either side of you then slow slide your front leg out in front of you in a front split.

Goal: 2 minute hold each side

MIDDLE STRETCH WITH BUTT ON WALL

Description: Begin standing with your back to a wall or door. Move your feet ~3 inches away from the wall then walk them out into your middle split as far as you can go. You will then lower your upper body down to your elbows. The wall will help you stay over your feet and not shift your weight backwards.

Goal: 2 minute hold

WORKOUT 1

SUPERMAN TO PIKED ELBOW PLANK SLIDES

Description: This move starts by laying flat on your stomach with your arms overhead. Using your lats, pull yourself up into a forearm plank position. Then use core to pull up into a pike. Slow and controlled, come back down into a plank and then flat on the floor.

Goal: 3 rounds of 5 reps

STALDER SQUAT

Description: Follow the video to do a stalder squat. The goal is to be able to hold the position while lifting one leg at a time (then eventually both feet), but to begin you may need to focus on squatting and weight bearing through your arms.

Goal: 3 rounds of 5 reps each leg

FRONT SWEEP

Description: This is a great coordination move. Begin with your hands on the floor in front of you. You will shift your weight towards your stance leg while straightening out your sweep leg. Begin your sweep out in front of your body and towards your stance leg. Put your weight into your arms and “hop” your stance leg over sweep leg then continue to bring your sweep leg around your body.

Goal: 3 rounds of 1 min practice each direction

V STAND FLEXIBLITY

Description: Begin close to a sturdy object or wall. Place feet up while keeping knees straight. Use your core and arms to lift and hold your hips off the floor. Adjust feet as necessary. Then squeeze your quad (front of thigh) to lift one leg off the wall.

Goal: 3 rounds of 10 reps each leg. Try to keep your butt off the floor the entire time. 

WORKOUT 2

BRIDGE WEIGHT SHIFTS

Description: Push up into a bridge with your hands up against a wall. Weight shift towards your shoulders while pushing your elbows straight.

Goal: 3 rounds of 2 bridges

HOLLOWBODY TO SUPERMAN ROLL

Description: Begin in a hollowbody hold. Perform a crunch bringing your knees and elbows together then return to hollowbody. Use your core to roll to superman then back to hollowbody.

Goal: 3 rounds of 3 rolls each direction.

1 LEG HUMAN PRETZEL

Description: Grab one foot behind your body while using the other hand to support yourself on the floor. Lower down into the human pretzel as the video shows.

Goal:  3 rounds of 3 reps each leg

PIKE TO PLANK LEG CIRCLES

Description: Begin in a plank with your feet on sliders or socks on a smooth floor. Use your core to pull your feet towards your hands into a pike as steep as you can go. You will then separate your feet into a straddled pike, then circle your legs around back into a plank.

Goal: 3 rounds of 10 reps