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TGE PLAYBOOK
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TGE TRAINING
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WORKOUT OF THE DAY
THE GIVARS EFFECT
UPPER PULL / SQUAT

WARM UP (2-3 sets)
12 Y-T-I-W
12 Bodyweight Squats
DYNAMIC STRETCHING

CORE ACTIVATION (3-4 sets)
60s Plank
20 Crunches
15p Russian twist
15 Leg raises
REST: 45s

BACK CIRCUIT (3 sets)
12 Seated Pull ups
12 DB Bent rows
12 DB Reverse Flyes
REST: 60s

CONDITIONING (3 - 4 sets)
10 DB Goblet Squats
15 Band Bend rows
10 DB Goblet Squat jumps
12p 1-Arm DB rows
REST: 60s
Cooldown Stretching

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WORKOUT WALKTHROUGH
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CORE ACTIVATION
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THE GIVARS EFFECT PHASE 3
60s PLANK HOLD
20 AB CRUNCHES
12p LEG WIPERS
2 - 3 Sets | REST: 30s
Progress
20%
MAIN WORKOUT A
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THE GIVARS EFFECT PHASE 3
12 SEATED PULL UPS
(or 20 BAND LAT PULLS)
12 DB BENT ROWS
12 DB REVERSE FLYES
3 - 4 Sets | REST: 45s
Progress
40%
MAIN WORKOUT B
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10 GOBLET SQUATS
15 BAND BENT ROWS
10p DB STATIC LUNGES
12p ONE ARM ROWS
3 - 4 Sets | REST: 45s
Progress
60%
COOLDOWN STRETCHING
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THE GIVARS EFFECT PHASE 3
"THE WORKOUT WILL NOT WORK IF YOU DON'T WORK."
80%
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