Block One Original 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 Coaching:
Legs & Glutes
Movement Prep
Hip Openers
Lunge w/ Reach
Monk Stretch
Downward Dog
Glute Bridges
Bodyweight Squats
Superset no. 1
Complete 3 rounds / rest 60 seconds between each round
A Goblet Squats x 15
B. Hip Thrusts x 15
Superset no. 2
Complete 3 rounds / rest 60 seconds between each round
A. Walking Lunges x 15/leg
B. Sumo Squats x 15
Circuit no. 1
Complete 3 rounds / no rest between each round
A. Curtsy Lunges x 15/leg
C. Golden Arches x 20
B. Donkey Kicks x 20/leg
Full-Body
Movement Prep
Band Pull Aparts
Walkout to Push-up
Lunge w/ Reach
Bodyweight Squats
Plank
Circuit no. 1
Complete 3 rounds / 45 seconds rest between each round
A. Step-ups x 15/leg
C. Counter Balance Squats x 15
B. RDLs x 15
Circuit no. 2
Complete 3 rounds / 45 seconds rest between each round
A. Push-ups x failure
B. Bent Over Row x 12
A. Modified Push-ups x failure
C. Dumbbell Punches x 25/arm
Circuit no. 3
Complete 2 rounds / 45 seconds rest between each round
A. Plank x 45 seconds
C. Mountain Climbers x 45 seconds
B. Lying Leg Switches x 45 seconds
Upper Body
Movement Prep
Chest Opener
Band Pull Aparts
Band Raises
Walkout to Push-up
Circuit no. 1
Complete 3 rounds / 45 seconds rest between each round
A. Push-ups x 12
C. Lateral Raise x 15
B. Reverse Fly x 15
Circuit no. 2
Complete 3 rounds / 45 seconds rest between each round
A. Bent Over Row x 12
C. Tricep Kickbacks x 15
B. Shoulder Press x 15
Metabolic Conditioning
Movement Prep
Downward Dog
Lunge w/ Reach
Monk Stretch
Plank
Bodyweight Squats
Circuit no. 1
Complete 3 rounds / 45 seconds rest between each round
A. Squat Thrusters x 15
C. Mountain Climbers x 25/leg
B. Reverse Fly x 15
Circuit no. 2
Complete 3 rounds / 30 seconds rest between each round
A. Lunge w/ Pulse x 15/leg
C. Russian Twist x 25/side
B. Walkout to Push-up 12
Circuit no. 3
Complete 3 rounds / 60 seconds rest between each round
A. Burpees x 10
C. Plank w/ Toe Taps x 45 seconds
B. High Knees x 25/leg