Block One 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 One encompasses weeks 1 & 2 of your TFGG Training.
Block One Grow Coaching
Legs & Glutes
Movement Prep
Lunge w/ Reach
Monk Stretch
Downward Dog
Bodyweight Squats
Barbell Only Squats
Bodyweight Hip Thrusts
Train
Back Squat: 5 sets x 8 reps (60 seconds rest b/w sets)
Barbell Hip Thrust: 4 sets x 12 reps (60 seconds rest b/w sets)
Superset no. 1
Complete 3 sets PAIRED / rest 45 seconds between each set
A. Staggered RDLs x 12/leg
B. Reverse Barbell Curtsy Lunges x 12/leg
Superset no. 2
Complete 3 sets / rest 45 seconds between each set
B. KB Swings x 20
Pull Day
Movement Prep
Chest Opener
Band Raises
Band Pull Aparts
Lunge w/ Reach
Walkout to Push-up
Front to Back Bearcrawl
Train
Pull-ups:
3 sets x 6 reps wide grip
3 sets x 6 reps narrow grip
2 sets x Iso Hold
Inverse Row
3 sets x 10 reps
Superset no. 1
Complete 3 sets / rest 45 seconds between each set
A. KB Upright Row x 12
B. Reverse Fly x 12
Single-arm Bench Row: 3 sets x 12/arm
Stability Ball Plank: 2 sets x 1:30 hold
Glute Day
Movement Prep
Downward Dog
Lunge w/ Reach
Monk Stretch
Banded Lateral Taps
Train
Sumo Deadlift: 4 sets x 10 reps
Banded Lateral Walk: 3 sets x 20 steps/direction
Banded Wide Stance Hip Thrust: 4 sets x 25 reps
Superset no. 1
Complete 3 sets PAIRED / rest 45 seconds between each set
A. Elevated Split Squats x 15/leg
B. Banded Bench Burners x 25/leg
Push Day
Movement Prep
Chest Opener
Band Pull Aparts
Walkout to Push-up
Train
Barbell Overhead Press: 4 sets x 10 reps
Superset no. 1
Complete 3 sets / rest 45 seconds between each set
A. Tempo Push-ups x 8 (Tempo = 3/3/1)
B. Tilted Plank x 45 seconds
Giant Circuit
Complete 3 sets / rest 60 seconds between each set. Don’t put down DB’s between each exercise.
A. X Hold x 30 seconds
C. Lateral Raise x 12
D. Front Raise x 12
E. Shoulder Press x 15
Superset no. 2
Complete 3 sets / rest 45 seconds between each set
A. Overhead Tricep Extension x 12
B. V Sit x 2 minutes
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 Squats x 12
B. Single-leg Stability Bridges x 15/leg
C. Banded Donkey Kicks x 15/leg
D. Hamstring Curls x 20
C. Weighted Donkey Kicks x 15/leg
Circuit no. 2
Complete 3 sets / rest 45 seconds between each set
A. Pull-ups x 10
B. Russian Torture x 10
C. KB Swings x 20
D. Stability Ball Knee Tucks x 20