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TGE PLAYBOOK PHASE 7 WEEK 3 DAY 1
WORKOUT WALKTHROUGH
5-Minute Warm-Up & Dynamic Stretch 🔥
Block I
Core Activation Workout
60s Plank Hold
45s Banded Lateral Walks
45s banded glute bridges
2 – 3 sets | REST: 30 – 45s
Block II
15 – 12 – 10 – 8 – 5 reps Goblet Squats
(Increasing weight if possible)
12 DB Calf Raises
4 – 5 sets | REST: 45 – 60s
Block III
10p Bulgarian Split Squats
10 DB Hip Bridges
3 – 4 sets | REST: 45 – 60s
then do – 10 minute HIIT
Workout Format:
20 seconds work / 10 seconds rest
8 exercises
4 minutes per set
Do 1–2 sets (total 4–8 minutes)
Full Body Cooldown Stretch Routine (STANDING ONLY!)
This contact form is available only for logged in users.
This contact form is available only for logged in users.