Block Two Upgrade Program

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

Block Two encompasses weeks 3 & 4 of your TFGG Training.

Block Two Upgrade Coaching

Legs & Glutes

Lunge w/ Reach

Downward Dog

Banded Lateral Taps

Banded Jump Squats


Weighted Jump Lunges

Dumbbell Donkey Kicks

Elevated Single-leg Bridges

Monk Stretch

Tabletop Toe Taps

Banded Goblet Squat w/ Pulse

Stability Ball Hamstring Curls

Elevated Split Squats

Banded Donkey Kicks

Bench Burners


Band Pull Aparts

Lunge w/ Reach



Upright Row

Stability Ball Plank

Banded Bear Crawl

Walkout to Push-up

Front to Back Bearcrawl

Advanced Front Extension Squats


V Sit w/ Shoulder Press

Weighted Russian Twist

Upper Body

Chest Opener

Band Raises

Tilted Plank

Elevated Up Downs

X Hold

Tricep Push-ups

Band Pull Aparts

Walkout to Push-up

Front to Back Bear Crawl

Bent Over Row

Shoulder Press

Reverse Fly

Metabolic Conditioning

Downward Dog

Monk Stretch

Tilted Plank

Overhead Lunges


Reverse Fly

Squat Thrusters

Elevated Spiderman Plank

Lunge w/ Reach

Squat Reach Sequence

High Knees



Plank Jacks

Banded Lateral Walk to Jump Squat