Washed Up Athlete: Training by Nathan Cragg in TrainHeroic

Red White and Blue Fitness

Mobility
Coach
Nathan Cragg

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training

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Sample Week
Week 1 of 27-week program
Sunday
1A1 Morning Mobility

A

Revive Follow Compilation TACFIT Mobility

For Completion

Sunday
RPR Introduction/Refresher

A1

Intro to RPR (Reflexive Performance Reset)

For Completion

A2

Reflexive Performance Reset (RPR) Warmup

For Completion

A3

3x NFL Strength Coach of the Year Mike Clark on RPR

For Completion

A4

RPR- Tony Holler Presentation and Follow Along

For Completion

Sunday
Z92 OPTIONAL: Recovery Walking Workout

A1

Neurological Reprogramming Warm Up

For Completion

A2

Recovery Walk

1 x 20:00

Monday
1A1 Morning Mobility

A

1A Daily Double AM Level 1

For Completion

Monday
1A2-Athlete RPR

A1

PNF Hip Diagonals

1 x 5

A2

Bottom Edge of Ribs- RPR

1 x 10

A3

Lower Belly- RPR

1 x 10

A4

Behind Ear- RPR

1 x 10

A5

Base of Skull- RPR

1 x 10

A6

Edge of Sacrum- RPR

1 x 10

A7

Top of Hip Bone- RPR

1 x 10

A8

Inner Hip- RPR

1 x 10

A9

Lower Ribs- RPR

1 x 10

A10

Inner Thigh- RPR

1 x 10

A11

Collar Bone- RPR

1 x 10

A12

Shoulder/Armpit- RPR

1 x 10

Tuesday
1A1 Morning Mobility

A

2A Daily Double AM Level 2

For Completion

Tuesday
1A2-Athlete RPR

A1

PNF Hip Diagonals

1 x 5

A2

Bottom Edge of Ribs- RPR

1 x 10

A3

Lower Belly- RPR

1 x 10

A4

Behind Ear- RPR

1 x 10

A5

Base of Skull- RPR

1 x 10

A6

Edge of Sacrum- RPR

1 x 10

A7

Top of Hip Bone- RPR

1 x 10

A8

Inner Hip- RPR

1 x 10

A9

Lower Ribs- RPR

1 x 10

A10

Inner Thigh- RPR

1 x 10

A11

Collar Bone- RPR

1 x 10

A12

Shoulder/Armpit- RPR

1 x 10

Wednesday
1A1 Morning Mobility

A

Warrior Strain Prevention TACFIT Mobility

For Completion

Wednesday
1A2-Athlete RPR

A1

PNF Hip Diagonals

1 x 5

A2

Bottom Edge of Ribs- RPR

1 x 10

A3

Lower Belly- RPR

1 x 10

A4

Behind Ear- RPR

1 x 10

A5

Base of Skull- RPR

1 x 10

A6

Edge of Sacrum- RPR

1 x 10

A7

Top of Hip Bone- RPR

1 x 10

A8

Inner Hip- RPR

1 x 10

A9

Lower Ribs- RPR

1 x 10

A10

Inner Thigh- RPR

1 x 10

A11

Collar Bone- RPR

1 x 10

A12

Shoulder/Armpit- RPR

1 x 10

Thursday
1A1 Morning Mobility

A

1A Daily Double AM Level 1

For Completion

Thursday
1A2-Athlete RPR

A1

PNF Hip Diagonals

1 x 5

A2

Bottom Edge of Ribs- RPR

1 x 10

A3

Lower Belly- RPR

1 x 10

A4

Behind Ear- RPR

1 x 10

A5

Base of Skull- RPR

1 x 10

A6

Edge of Sacrum- RPR

1 x 10

A7

Top of Hip Bone- RPR

1 x 10

A8

Inner Hip- RPR

1 x 10

A9

Lower Ribs- RPR

1 x 10

A10

Inner Thigh- RPR

1 x 10

A11

Collar Bone- RPR

1 x 10

A12

Shoulder/Armpit- RPR

1 x 10

Friday
1A1 Morning Mobility

A

2A Daily Double AM Level 2

For Completion

Friday
1A2-Athlete RPR

A1

PNF Hip Diagonals

1 x 5

A2

Bottom Edge of Ribs- RPR

1 x 10

A3

Lower Belly- RPR

1 x 10

A4

Behind Ear- RPR

1 x 10

A5

Base of Skull- RPR

1 x 10

A6

Edge of Sacrum- RPR

1 x 10

A7

Top of Hip Bone- RPR

1 x 10

A8

Inner Hip- RPR

1 x 10

A9

Lower Ribs- RPR

1 x 10

A10

Inner Thigh- RPR

1 x 10

A11

Collar Bone- RPR

1 x 10

A12

Shoulder/Armpit- RPR

1 x 10

Saturday
1A1 Morning Mobility

A

Downrange Density Mobility

For Completion

Saturday
Z92 OPTIONAL: Recovery Walking Workout

A

Recovery Walk

1 x 20:00

Saturday
OPTIONAL Challenge: TACFIT Qualification Regression HI

A1

Knee Circle 26 Mobility

For Completion

A2

Backstroke 26 Mobility

For Completion

A3

Hip Hurdler 26 Mobility

For Completion

A4

Hitchhiker 26 Mobility

For Completion

A5

Gunslinger 26 Mobility

For Completion

A6

Spinal Rotation 26 Mobility

For Completion

B1

Lunge Raise 26 Qual Regression

B2

Recovery Heart Rate- 60 Seconds

C1

Knee Ellipse 26 Qual Regression

C2

Recovery Heart Rate- 60 Seconds

D1

Sit Thru Hip 26 Qual Regression

D2

Recovery Heart Rate- 60 Seconds

E1

Tactical Pushup Knee 26 Qual Regression

E2

Recovery Heart Rate- 60 Seconds

F1

Hollow Body Crunch 26 Qual Regression

F2

Recovery Heart Rate- 60 Seconds

G1

Table Lift 26 Qual Regression

G2

Recovery Heart Rate- 60 Seconds

H

TACFIT Qualification Score

I1

Pigeon 26 Compensation

For Completion

I2

Downward Facing Dog 26 Compensation

For Completion

I3

Forearm Frog 26 Compensation

For Completion

I4

Drill Bit Hold 26 Compensation

For Completion

I5

Shoulder Bridge 26 Compensation

For Completion

I6

Standing Sidebend 26 Compensation

For Completion

Saturday
1A2-Athlete RPR

A1

PNF Hip Diagonals

1 x 5

A2

Bottom Edge of Ribs- RPR

1 x 10

A3

Lower Belly- RPR

1 x 10

A4

Behind Ear- RPR

1 x 10

A5

Base of Skull- RPR

1 x 10

A6

Edge of Sacrum- RPR

1 x 10

A7

Top of Hip Bone- RPR

1 x 10

A8

Inner Hip- RPR

1 x 10

A9

Lower Ribs- RPR

1 x 10

A10

Inner Thigh- RPR

1 x 10

A11

Collar Bone- RPR

1 x 10

A12

Shoulder/Armpit- RPR

1 x 10

Washed Up Athlete