Block Three 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 Three encompasses weeks 5 & 6 of your TFGG Training.
Block Three Grow videos will be fully updated by Monday at midnight!
Lunge w/ Reach
Monk Stretch
Downward Dog
Bodyweight Squats
Barbell Only Squats
Bodyweight Hip Thrusts
Back Squat: 6 sets x 6 reps (60 seconds rest b/w sets)
Hip Thrust 21’s x 3 sets (60 seconds rest b/w sets)
A. Tempo Split Squats x 8/leg
B. Single-leg Hamstring Curls x 12/leg
Lateral Squat/Lunge x 50/leg
*Do all reps on one leg before switching
Walking Lunges x 50/leg
Chest Opener
Band Raises
Band Pull Aparts
Walkout to Push-up
Front to Back Bearcrawl
Iso Pull-up Hold: max hold x 3 (rest 60 seconds b/w each)
Barbell Bent Over Row 12 reps x 3 sets (60 seconds rest b/w each)
Deficit Pull-ups: 8 reps x 5 sets
A. Lat Pull-Down x 12
Bird Dog Row: 12/side x 3 sets (no rest b/w sets)
B. Upright Cable Row x 12
Banded Bodyweight Thrusts
Deadlifts: 8 reps x 5 sets (rest x 60 sec b/w sets)
Hamstring Curls: 30 reps x 3 sets (60 sec rest b/w sets)
Banded Wide Stance Thrusts w/ Pulse: 20 reps x 4 sets (60 seconds rest b/w sets)
A. Heavy Donkey Kicks x 20
B. Banded Lateral Taps x 50/leg
Barbell Overhead Press: 6 sets x 6 reps
A. DB Bench Press x 10
B. Stability Ball Push-ups x 12
A. X Hold x 45 seconds
B. Front Raise Hold x 45 seconds
A. Tricep Dips x 15
C. V Sit w/ Press x 30
B. Hinged Tricep Extension x 15
Squat Reach Sequence
Plank
A. Banded Goblet Squat w/ Pulse
B. Split Squat Hold w/ SA Press x 12/side
C. Single-leg Hamstring Curl x 8/leg
D. Banded Frog Bridges x 25
A. Pull-ups x 8
B. Elevated Plank Up Downs x 60 seconds
D. Scissors x 45 seconds