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.
Hip Openers
Lunge w/ Reach
Monk Stretch
Downward Dog
Glute Bridges
Bodyweight Squats
A Goblet Squats x 15
B. Hip Thrusts x 15
A. Walking Lunges x 15/leg
B. Sumo Squats x 15
A. Curtsy Lunges x 15/leg
C. Golden Arches x 20
B. Donkey Kicks x 20/leg
Band Pull Aparts
Walkout to Push-up
Plank
A. Step-ups x 15/leg
C. Counter Balance Squats x 15
B. RDLs x 15
A. Push-ups x failure
B. Bent Over Row x 12
A. Modified Push-ups x failure
C. Dumbbell Punches x 25/arm
A. Plank x 45 seconds
C. Mountain Climbers x 45 seconds
B. Lying Leg Switches x 45 seconds
Chest Opener
Band Raises
A. Push-ups x 12
C. Lateral Raise x 15
B. Reverse Fly x 15
A. Bent Over Row x 12
C. Tricep Kickbacks x 15
B. Shoulder Press x 15
A. Squat Thrusters x 15
C. Mountain Climbers x 25/leg
A. Lunge w/ Pulse x 15/leg
C. Russian Twist x 25/side
B. Walkout to Push-up 12
A. Burpees x 10
C. Plank w/ Toe Taps x 45 seconds
B. High Knees x 25/leg