Block One Perform Program

Click the button below to download your Block One Training Program PDF. Make sure to save it to your phone for easy offline access during every workout.

Block One encompasses weeks 1 & 2 of your TFGG Training.

Block One Perform Coaching

Legs & Glutes

Lunge w/ Reach

Downward Dog

Barbell Only Squats

Banded Lateral Taps

Barbell Hip Thrust

Elevated Split Squats

Goblet Squats

Monk Stretch

Bodyweight Squats

Bodyweight Hip Thrusts

Back Squat


Single-leg Hamstring Curl

Barbell RDLs

Lateral Squats

Upper Body

Chest Opener

Band Raises

Tilted Plank

Weighted Push-up

Triangle Push-up

Bent Over Row w/ Iso Hold

Stability Ball Tucks

Band Pull Aparts

Walkout to Push-up


Inverse Row

Stability Ball Plank

Weighted Tricep Dips

Battle Ropes

Explosive Legs

Lunge w/ Reach

Downward Dog

Tabletop Toe Taps

Box Jumps

Front To Back Jump Squats

Split Squat Hold

Up and Overs

Monk Stretch

Bodyweight Squats

Banded Lateral Taps

Two Foot Skipping

Split Squat Jumps

Bodyweight Split Squats

Lateral High Knees to Jump Lunges