Blair Small Training

Blair Small Training

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Blair Small Training is New York City's premiere private personal training company. Training with Blair
is the complete fitness and health experience.

Blair has one mission: coach proper biomechanics for optimal human movement, while transforming your body and fitness. Blair customizes training to each client's specific goals, making sure to push and challenge you just the right amount to see maximum results. We believe strongly in developing healthy lifestyles with our clients, through inspiration and educated guidance. It is our job to get you eating right and doing the necessary work outside of sessions to reach and sustain your goals.

Photos from Blair Small Training's post 20/04/2026

I built Bulletproof Surfer on the principle that perfect form matters the most in a strength training program. This is not to diminish the importance of program design or program adherence, but without correct form, you defeat the purpose of strength training to get out of pain, correct imbalances, avoid injury, improve performance, and most of all, optimize longevity in surfing.

When I had the idea for Bulletproof Surfer, I wanted to make sure that each client had the same access to my instruction of form that they would have if I was training them in person.

That is why I made sure that every single exercise prescribed has clear video, audio, and written instruction of how to perform it correctly. It's also why regular communication is a huge part of the program.

Any time a client is unsure if they are performing an exercise correctly, they can always send me a video of themselves for my feedback, or we can jump on a live FaceTime to go over it in real time. It is this level of detail that is essential to success.

26/03/2026

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15/03/2026

During a bad wipeout, your head/neck can become very hard to control, almost like a bobblehead.

Strengthening your Deep Cervical Neck Flexors (the muscles deep inside your neck that sit close to the spine) creates an "internal neck brace" that stabilizes your spine against whiplash and shearing unpredictable forces.

Think of it as anchoring your head to your torso so you can brace for impact by maintaining a tucked neutral neck. The more you strengthen these muscles outside of the water, the more involuntarily they will fire when needed most.

This one looks easy but is quite challenging. Keep in mind you should feel this in the front of the neck, not the back. Give it a try and let me know how it feels.

SurfFitness

25/02/2026

The Foundations Training 8 point plank looks like a easier modification of a standard plank, but it is far from that. I would say, if done right, doing 8 sets of 20 sec on 10 sec off of this is the single most effective and difficult core exercise there is.

It's all about the cues, so be sure to listen closely, and use my audio and visual cues to perform this correctly. You want a big expansion of the posterior rib cage with each inhale, and a strong engaged core on every exhale (without letting that rib cage expansion deflate). Pressing every point of your body that is in contact with the floor, into the floor, will make all the difference.

Try it out and let me know how it goes.

12/02/2026

just finished Bulletproof Surfer, a 12 week online training program for surfers, focusing on strength, mobility, and conditioning.

Her dedication and consistency with the program brought real results. Her strength has increased greatly, and she's completely out of pain. More importantly, Amanda has integrated strength training into her lifestyle and now has the tools to continue to progress and help keep her in the water forever.

Living in El Salvador, Amanda surfs almost every day, so we worked together closely to design a program that would allow her to keep surfing every day while also fitting strength and mobility training into her routine without it interfering with her surfing.

It was a pleasure working with you!

05/02/2026

Big shout out to for completing week 12 of Bulletproof Surfer. She showed up, put in the work, and is now reaping the benefits big time.

Amanda is proof that you can surf everyday and still do a complete strength and conditioning program. Not only did it not interfere with her surfing but it enhanced it.

It was a pleasure working with you! 💪🏄‍♀️

Photos from Blair Small Training's post 23/01/2026
15/01/2026

The most important thing in training is that you are performing exercises correctly.

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