v3_logo_1589841642 white

Enjoy Your TRAINING, MESSAGE Your Coach, Implement FEEDBACK.

WILLIAM THOMAS CUSTOM WORKOUT

Hey there William!  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!

WORKOUT 1

AM

V Stand

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. 

Focus on holding your core tight to keep a rounded posture to support your back and your shoulders forward.

Goal:  5 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

LOWER ABS WITH KNEE EXTENSION

Description:  This move starts by lying flat on the ground with feet flat on the ground and knees bent. Contract your abs so your pelvis rotates backwards causing your back to become flat against the ground. You then lift 1 leg perpendicular to the ground keeping knee bent, hold 1-2 sec, then touch back down and alternate legs.

Focus on holding your core tight throughout to support your back.

Goal:  5 Rounds, 10 reps per leg per round

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

MINI CRUNCHES

Description:  This move starts by lying flat on the ground and contracting your core to make your back flat against the ground. You will then lift your shoulders up off the floor causing a “crunching” of your core.

Focus on holding your core tight throughout this move to support your back.

Goal:  5 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

PM

BODY ROCKS

Description:  This move starts by laying on your back. You will then contract your core while lifting your legs and arms just slightly causing your body to become like the bottom of a rocking horse. From there you will lift your legs up slightly to start the rock, holding your core tight throughout to ensure you keep a rounded body posture.

Goal:  5 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, 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 by tucking your chin to your chest, then continue bending at your hips to work towards being bent in half with your hands as low to the ground as possible. 

Goal: 5 rounds of 5 rolls

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

TWIST SQUATS

Description: Start in the horse stance squat (hips and knees at 90 degrees.) Twist 90 degrees to one side, then complete bending the knee to the floor. Goal is to keep the stance narrow to allow the back knee to land at the front heel.

Goal: 5 rounds of 10 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

WORKOUT 2

AM

SPLIT PULSES

Description: This move starts by leaning forward and allowing your hands to reach the ground with knees bent. Then slide your legs out to the side, straightening your knees as you slide them 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: 5 Rounds, 10 reps 

Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, 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 ground flat in front of you slightly wider than your shoulders. You will then bring your feet close to your hands to allow your inner thigh near your knees to lean against your elbows. From there you will lean forward to lessen weight on your feet until you can lift 1 foot up off the ground.

**Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 5 Rounds, 5 reps per leg per round

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

PLANK CIRCLES

Description: This move starts in a plank position. You then will complete circles at your shoulders where the movement is initiated by the shoulder muscles.
**Focus on holding your core tight to keep a rounded posture to support your back.

Goal: 5 Rounds, 5 reps each direction per round

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

PM

HIP STRETCH

Description: Start standing and bring 1 leg up to the wall with your foot flat on the wall. Then, lean forward to feel a stretch at the hips/hamstrings and calves. Hold for a count of 5-10 then bring leg down and repeat on other side.

Goal: 5 rounds of 5 reps per leg

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!

HIP BRIDGES WITH ELASTIC BAND

Description: This move starts laying on your back with your feet flat on the ground. Place an elastic band around your knees. You will lift your hips keeping your core active to not allow your back to arch. As you lift think to push your knees slightly apart to better activate your glutes. 

Goal: 5 Rounds, 10 reps per round

Extra Notes: You might not hit 10 reps every round or even do all 5 rounds, that’s ok! It may start small but will build each week to continue to maximize your gains. You got this!

BACK EXTENSION

Description:  This move starts laying on the ground on your stomach.  Then, with your arms flat on the ground above your head with thumbs pointing up to ceiling, squeeze your shoulder blades down and slightly together while you lift your chest up off the ground.  

Goal:  5 Rounds, 10 reps per round

Extra Notes:  You might not hit 10 reps every round or even do all 5 rounds, that’s ok!  It may start small but will build each week to continue to maximize your gains. You got this!