Block Two Grow Program
Due to Grow being an advanced program that requires meticulous tracking of each workout, you are going to follow along your Tracking Sheet during your workouts instead of a PDF.
You will be able to find all the coaching videos you need below!
Block Two encompasses weeks 3 & 4 of your TFGG Training.
Block Two Grow Coaching
Legs & Glutes
Movement Prep
Lunge w/ Reach
Monk Stretch
Downward Dog
Bodyweight Squats
Barbell Only Squats
Bodyweight Hip Thrusts
Train
Back Squat: 6 sets x 6 reps (60 seconds rest b/w sets)
Hip Thrust 21’s x 3 sets (60 seconds rest b/w sets)
Superset no. 1
Complete 3 sets PAIRED / rest 45 seconds between each set
A. Tempo Split Squats x 8/leg
B. Single-leg Hamstring Curls x 12/leg
High Rep Finisher
Complete 1 set
Lateral Squat/Lunge x 50/leg
*Do all reps on one leg before switching
Walking Lunges x 50/leg
Pull Day
Movement Prep
Chest Opener
Band Raises
Band Pull Aparts
Lunge w/ Reach
Walkout to Push-up
Front to Back Bearcrawl
Train
Iso Pull-up Hold: max hold x 3 (rest 60 seconds b/w each)
Barbell Bent Over Row 12 reps x 3 sets (60 seconds rest b/w each)
Deficit Pull-ups: 8 reps x 5 sets
Superset no. 1
Complete 3 sets / rest 45 seconds between each set
A. Lat Pull-Down x 12
Bird Dog Row: 12/side x 3 sets (no rest b/w sets)
B. Upright Cable Row x 12
Glute Day
Movement Prep
Downward Dog
Monk Stretch
Lunge w/ Reach
Banded Bodyweight Thrusts
Train
Deadlifts: 8 reps x 5 sets (rest x 60 sec b/w sets)
Hamstring Curls: 30 reps x 3 sets (60 sec rest b/w sets)
Banded Wide Stance Thrusts w/ Pulse: 20 reps x 4 sets (60 seconds rest b/w sets)
Superset no. 1
Complete 3 sets PAIRED / rest 45 seconds between each set
A. Heavy Donkey Kicks x 20
B. Banded Lateral Taps x 50/leg
Push Day
Movement Prep
Chest Opener
Band Pull Aparts
Walkout to Push-up
Train
Barbell Overhead Press: 6 sets x 6 reps
Superset no. 1
Complete 3 sets / rest 60 seconds between each set
A. DB Bench Press x 10
B. Stability Ball Push-ups x 12
Superset no. 2
Complete 3 sets / rest 60 seconds between each set
A. X Hold x 45 seconds
B. Front Raise Hold x 45 seconds
Circuit no. 1
Complete 3 sets / rest 45 seconds between each set
A. Tricep Dips x 15
C. V Sit w/ Press x 30
B. Hinged Tricep Extension x 15
Conditioning
Movement Prep
Monk Stretch
Squat Reach Sequence
Downward Dog
Plank
Circuit no. 1
Complete 3 sets / rest 45 seconds between each set
A. Banded Goblet Squat w/ Pulse
B. Split Squat Hold w/ SA Press x 12/side
C. Single-leg Hamstring Curl x 8/leg
D. Banded Frog Bridges x 25
Circuit no. 2
Complete 3 sets / rest 45 seconds between each set
A. Pull-ups x 8
B. Elevated Plank Up Downs x 60 seconds
D. Scissors x 45 seconds