Block One Upgrade 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 Upgrade Coaching

Legs & Glutes

Lunge w/ Reach

Downward Dog

Banded Bodyweight Hip Thrusts

Banded Hip Thrusts

Weighted Sumo Squat Hold

Weighted Donkey Kicks

Banded Golden Arches

Monk Stretch

Tabletop Toe Taps

Banded Goblet Squats

Walking Lunges

Split Squat Hold

Banded Donkey Kicks


Band Pull Aparts

Lunge w/ Reach


Banded Jump Squats

Bent Over Row


Walkout to Push-up

Front to Back Bearcrawl

Lateral Band Walk


Weighted Plank

Mountain Climbers

Upper Body

Chest Opener

Band Raises

Tilted Plank

Reverse Fly

Bent Over Row

Tricep Kickbacks

Band Pull Aparts

Walkout to Push-up

Weighted Push-ups

Elevated Up Downs

Shoulder Press

Metabolic Conditioning

Downward Dog

Monk Stretch

Bear Crawl Right to Left

Reverse Fly

Split Squat Jumps

Russian Torture

High Knees

Lunge w/ Reach

Squat Reach Sequence

Squat Thrusters

Elevated Mountain Climbers

Spiderman Push-ups