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Block Four Upgrade Program

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

Block Four encompasses weeks 7 & 8 of your TFGG Training.

Block Four Upgrade Coaching

Legs & Glutes

Lunge w/ Reach

Downward Dog

Banded Lateral Taps

Banded Jump Squats

Elevated Split Squat w/ Pulse

RDLs

Monk Stretch

Tabletop Toe Taps

Double Dumbbell Squat

Banded Hip Thrusts

Split Squat Jumps

Banded Golden Arches

Full-Body

Band Pull Aparts

Lunge w/ Reach

Plank

Hamstring Curls

Push-ups

Elevated Plank Up Downs

Russian Torture

Walkout to Push-up

Front to Back Bearcrawl

Single-leg Hamstring Curls

Banded Jump Squats

Bent Over Row w/ Iso Hold

Tilted Plank

Upper Body

Chest Opener

Band Raises

Tilted Plank

Tricep Push-ups

Elevated Push-ups

90’ Lateral Raise

Band Pull Aparts

Walkout to Push-up

Front to Back Bear Crawl

Reverse Fly

Spiderman Push-ups

Metabolic Conditioning

Downward Dog

Monk Stretch

Tilted Plank

Banded Bounding

Stability Ball Knee Tucks

Bench Hops

Elevated Mountain Climbers

Lunge w/ Reach

Squat Reach Sequence

High Knees

Lunge w/ Press

Burpees

Plank Jacks