Block Four Home Program
Click the button below to download your Intermediate / Advanced Home Block Four Training Program PDF. Make sure to save it to your phone for easy offline access during every workout.
Block Four Home encompasses weeks 7 & 8 of your TFGG Training.
Block Four Home Coaching:
Legs & Glutes
Movement Prep
Lunge w/ Reach
Downward Dog
Monk Stretch
Dragons
Glute Bridges
Bodyweight Squats
Coaching Videos
Banded Bodyweight Squats
Elevated Bodyweight Split Squats
Bodyweight Curtsy Lunges
Elevated Single-leg Bridges
Banded Bodyweight Hip Thrusts
Banded Burners
Wall Sit w/ Banded Pulse Out
Slider Hamstring Curls
Upper & Core
Movement Prep
Wall Chest Opener
Plank
Walkout to Push-up
Tabletop
100 Rep Challenge
Push-ups
Circuit no. 1 : Coaching Videos
Bent Over Row
Wine Reverse Fly Pulses
Plank w/ Lateral Raise
Reverse Fly
Soup Can Supermans
Circuit no. 2 : Coaching Videos
Shoulder Press Pulses
Rotational Side Plank
Tabletop Tricep Extension Pulses
Tabletop Tricep Extensions
X Hold Pulses
Metabolic Conditioning
Movement Prep
Downward Dog
Plank
Lunge w/ Reach
Bodyweight Squats
Circuit no. 1 : Coaching Videos
Jump Squat Burpees
High Knees
Slider Climbers
Circuit no. 2 : Coaching Videos
Curtsy Lunge Jumps
Bounding
Skater to Tuck Jumps
Full Body Strength
Movement Prep
Downward Dog
Monk Stretch
Bear Crawl
Lunge w/ Reach
Squat Reach Sequence
Plank
Circuit no. 1: Coaching Videos
Weighted Slider In & Outs
Tempo Push-ups
Slider Bear Crawl
Bodyweight Slider In & Outs
Circuit no. 2: Coaching Videos
Split Squat Hold w/ SA Press
Reach Ups
Decline Up Downs
Split Squat Hold w/ Arms OH
Circuit no. 3: Coaching Videos
Sumo Hold w/ Upright Row
Sumo Squat Hold
Side Plank Crunch
Glutes
Movement Prep
Circuit no. 1 : Coaching Videos
Weighted Single-leg Thrust
Banded Walk to Jump Squat
Elevated Burners
Circuit no. 2 : Coaching Videos
Banded Lateral Taps
Straight Leg Extension Raises
Donkey Kick Pulses