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Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

THOMAS BLAKE CUSTOM WORKOUT

Hey there Thomas!  Here’s your custom program.  All you have to do is a little each day with commitment, a wee bit ‘o courage, and talking with your coach to keep moving forward and making tremendous progress. We will give you the explicit instructions to follow to maximize your training while keeping you from injuring yourself.  Just give us a couple minutes each day of solid effort and you’re going to skyrocket your training.  Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!

FLEXIBILITY

Description: Follow this video for a full body flexibility warm-up that can be done nearly every day of the week. Only do moves that do not cause pain (stretching discomfort is normal, pain is not!)

Goal: Complete each move with 10 reps (if reps) or 10 second holds (if holds)

DAY 1

INCHWORMS

Description: This move starts in standing. You will then lower yourself so hands are flat on the floor. You will then walk your hands out to a plank position, transitioning weight forward onto your hands while you hold your core active. You will then walk your feet in focusing on keeping your legs straight before walking hands back out. 1 rep is out to plank and back to piked hips position.

Goal: 3 Rounds, 15 reps

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

WEIGHTED V-UPS WITH FEET ON BLOCK

Description: You will start laying on your back with feet on a raised surface, holding a 5-10 pound weight in your hands with arms straight and by your ears. From there, you will engage your core to lift your shoulders off the ground trying to touch your feet with your hands/the weight.

Goal: 3 rounds of 15 reps

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

SQUATTED WALL CRUNCHES

Description: Start laying on the floor with feet flat on wall and legs wide. You will then work to lift your trunk up so that your hands touch the wall between your feet. DO NO USE MOMENTUM TO COMPLETE THIS MOVEMENT

Goal: 3 rounds of 20 reps

Extra Notes:  You might not hit all 20 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HANGING TO HOLLOWBODY TO SUPERMAN

Description: Follow along with this video to work shoulder range of motion as well as core and glute engagement.

Goal: 3 rounds of 2 reps of this video

Extra Notes:  You might not hit all 2 reps, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WALL HANDSTAND WALK-INS

Description:  Start in a plank position with feet towards wall. You will then walk your hands in towards wall, allowing your feet to slide up the wall as you work to attain a handstand position. You will then walk back out to the plank position for 1 rep.

**You will focus on holding your core engaged to not allow your back to arch throughout.**

Goal:  3 Rounds, 8 reps

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

DAY 2

SINGLE LEG SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent on the ground. Then slide 1 leg out to the side, straightening your knee as you slide it outwards.  Once you reach a comfortable split position with minimal stretching, you will gently pulse your hips up and down to give an additional stretch at the bottom of the pulse and back to resting position at the top of the pulse allowing your body weight to be partially supported by your arms. 
Goal: 1 Round, 3 minutes per side with 30 seconds stretch, 15 second rest
Extra Notes: You might not hit 3 minutes per side, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BODY ROLLS

Description: Start standing with butt to the wall. You will then roll your body down working to touch your toes. You will return to standing by “unrolling” your body while you squeeze your glutes.

Goal: 1 round of 15 reps.

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

CORE COMPRESSION WITH 1 LEG HOLDS

Description: This move starts sitting on the floor. You will bring your knees to your chest by engaging your core causing your back to round slightly. To assist in balance, you will place your hands behind your thighs. You will then straighten 1 leg at a time being sure to point your toes to the ceiling.
Goal: 3 Rounds, 10 reps per leg
Extra Notes: You might not hit 10 reps each round, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

PIKE TO TABLE

Description: This move starts in a piked plank position. You will then rotate your body to enter into a table position working to hold your hips up throughout. You will then continue to rotate into the pike position. 

Goal: 3 rounds of 5 reps per direction

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

COIL SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist further than 90 degrees to one side allowing the back leg to pass under the front leg, then complete bending the knee to the floor as much as possible. 

**All rotation should be coming from the hips with no discomfort at knees

Goal: 3 rounds of 10 reps per side

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

FIGURE 4 SQUAT

Description: Start standing in front of a vertical pole or door frame. From there you will cross 1 ankle over the opposite knee. Hold that leg crossed as you squat down working to drop your hips down to your butt without arching your back throughout the whole squat.

Goal: 3 rounds of 10 reps per leg

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

DAY 3

NEEDLE KICKS

Description: Start in a standing position with arms on ears, core engaged so your back isn’t arched. Be sure that you keep your hips in alignment with your surface (no rotation either way.) Go slow and control the movement by squeezing your glutes to produce the “kick” not using momentum. 

Goal: 3 rounds of 8 reps per leg.

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

HANGING SPLITS STRETCH

Description: Start hanging from bar and then bring both feet up to between your hands. You will then straighten your knees then allow 1 leg to drop down to stretch. Hold this position for 15 seconds before switching to the other leg being dropped.

Goal: 3 Rounds, 4 reps per leg with 15 second holds per rep

Extra Notes: You might not hit 4 reps, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

V-STAND HIP LIFT

Description: This move starts sitting on the ground, legs straight, feet pointed. Then, with no momentum, lean forward, and use your core and triceps to lift as powerfully as possible to lift your bottom up and behind you to ensure your core is helping. Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward. 

Goal: 3 rounds of 10 reps with 3 second hold per rep

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

CROSS BODY REACHES

Description:  Start in an elbow plank with hips raised in a piked position. From there you will hold your core engaged allowing your hips to drop while scooping forward into the low plank position. Once at the bottom, you will then push through your shoulders and using your core to return to the piked position.

Goal:  3 Rounds, 10 reps

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

HANGING CRUNCHES

Description: Start hanging form your bar or rings. From there you will work your core to bring your knees as high towards your chest as you can. DO NOT ARCH YOUR BACK at any point during this movement. 

Goal: 3 rounds of 10 reps

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

FROG STAND

Description: This move starts by placing your hands on the floor about shoulder width apart. You will then bring your knees to your triceps as you lean forward, allowing your elbows to bend. This will lead to your feet lifting off the floor and you balancing on your hands. Hold your core active to keep your hips high throughout this movement.

Goal: 3 rounds of 20 seconds holds.

Extra Notes: You might not hit 30 seconds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!