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TGEWORKOUTBUDDIES
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TGE PLAYBOOK
4to5002
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TGE TRAINING
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Slide 2
WORKOUT OF THE DAY
THE GIVARS EFFECT
LIGHT TRAINING

DAILY CORE WORKOUT (5 sets)
45s plank
15 crunches
10p russian twists
15 hollow rocks
REST: 45s

CALF TRAINING (3 - 4 sets)
20 Calf raises
12p Single-leg calf raises
20 Calf raises
REST: 30s

DELTS TRAINING (3 - 4 sets)
12 DB arnold press
12 DB side lateral raises
16 Band face pulls
REST: 45s
COOLDOWN STRETCHING

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WORKOUT WALKTHROUGH
WARM UP | STRETCH
WARM UP | STRETCHING
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THE GIVARS EFFECT PHASE 3
50 JUMPING JACKS
25p CROSS CLIMBERS
25p HIGH KNEES
2 - 3 Sets | then DYNAMIC STRETCH
0%
CORE ACTIVATION
CORE ACTIVATION
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THE GIVARS EFFECT PHASE 3
10 2-LEG DONKEY KICKS
12p WINDSHIELD WIPERS
10p SPIDER MT. CLIMBERS
3 - 5 Sets | REST: 30s
Progress
25%
ACCESSORY WORKOUTS
ACCESSORY WORKOUTS
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THE GIVARS EFFECT PHASE 3
8 - 10 SHOULDER COMPLEX
(side - front - arnold press)
12 TWO LEG CALF RAISES
10p ONE LEG CALF RAISES
3 - 4 Sets | REST: 45s
Progress
50%
COOLDOWN STRETCHING
COOLDOWN STRETCHING
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THE GIVARS EFFECT PHASE 3
"GETTING RESULTS IS EASY, THE HARD THING IS MAINTAINING PROGRESS."
75%