TGEWORKOUTBUDDIES
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TGE PLAYBOOK
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TGE TRAINING
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Slide 2
WORKOUT OF THE DAY
THE GIVARS EFFECT
UPPER PUSH / HIP HINGE

WARM UP (2-3 sets)
50 jumping jacks
20 pairs mountain climbers
DYNAMIC STRETCHING

CORE ACTIVATION (3-4 sets)
30s Plank
15 Crunches
10p Russian twist
10 Leg raises
REST: 45s

CIRCUIT TRAINING (3 sets)
Chest Press 12 reps
Push ups 10 reps
Chest Flyes 10 reps

CONDITIONING (3 sets)
DB Deadlift 12 reps
Wide push ups 10 reps
Frog thrust with weights 12 reps
Narrow push ups 10 reps
REST: 60s
COOLDOWN STRETCHING

WARM UP | STRETCH
WARM UP | STRETCHING
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THE GIVARS EFFECT PHASE 3
5 MINUTE AMRAP
Do as many rounds possible:
1. Cross climbers 10 pairs
2. Squat thrust 6 reps
3. Side to side lunges 5 pairs
4. Scorpions 5 pairs
then do DYNAMIC STRETCH
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