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Get Back In The Fight

Red White and Blue Fitness

Tactical, Tactical / Military
Coach
Nathan Cragg

GET BACK IN THE FIGHT

Kick Pain’s Ass, Ditch the Dad Bod, and Lead Like Grizzled Leader You Are

WHO THE HELL THIS IS FOR:

You’re a tactical badass with 12–15+ years of service, leading squads through hell and back. But now? Those years of humping gear and eating MREs are hitting you with aches like a poorly aimed mortar. You’re not broken—just a few years from your glory days when you could ruck all day and still outlift the newbies. These days, you’re shuffling more paperwork than soldiers, sporting a dad bod that’s creeping in like a sneaky insurgent. Sleep’s shittier than a porta-potty in July, those “just one” beers are stacking up, and home? Your wife’s cooking is clutch, but the kids are chaos, and you’re too damn tired to be the husband and dad you wanna be. Sound familiar?

WHAT YOU’RE GETTING:

✅ 3-5 Weekly Ass-Kicking Workouts (60 min, built for warriors, not CrossFit wannabes)

✅ TrainHeroic App (videos, progress tracking, and me riding your ass 24/7)

✅ Bonus Pain-Smashing Mobility Drills (knees, back, shoulders—fixed, not coddled) WHAT YOU’LL WALK AWAY WITH:

🔥 Pain Sent Packing (sore knees and back? Gone in 2–3 weeks, or I’m not Chief)

🔥 Energy Like You’re 25 Again (for missions, kids, and maybe even the wife wink)

🔥 Ripped and Ready (stronger, leaner, and no more “sir, is that a tactical fanny pack?”) CHIEF’S BALLS-OF-STEEL GUARANTEE:

Show up and crush 90% of the program. If you’re not stronger, leaner, and laughing at pain after 8 weeks, I’ll coach your sorry ass for FREE until you are. No whining, no excuses.

YOUR TRIBE NEEDS THEIR LEADER AT 100%. Pain’s a punk, low energy’s a traitor, and that dad bod? Hell no. You’ve led through worse than a creaky back and a beer gut. Time to lock and load, Chief—this is your mission to take back your edge.

🎯 Join the Fight Today – Just $37 (Weekend Special!) for 8 Weeks of Glory

⏳ Spots Are Tighter Than Your Last PT Test. Grab Yours Before They’re Gone.

$37
Get Get Back In The Fight
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Reduced Pain
If you're a bit 'beat up', these sessions will help you feel better within the first couple weeks
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More Energy
If your bodyfat is above 20%, chances are your hormones are not doing the greatest. Just by reducing the load (pun intended) will start bringing back energy alone, let alone combined with training, nutrition and sleep.....game on!
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Strength and Muscle
Muscle is metabolic currency as we get older and strength is always in style
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Standard Gym Equipment, Dumbbells, cables, etc
Recommended
Bands
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Sample Week
Week 1 of 8-week program
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 History

A5

RPR- Tony Holler Presentation and Follow Along

For Completion

Sunday
Logging Your First Session/Program Intro

A

Getting Started: Using the App for your First Session

For Completion

Monday
Day A

A1

Foam Roll

1 x 3:00

A2

Supine Diaphragmatic Breathing

1 x 3 @ 5

A3

Shinbox Switch 26 Mobility

1 x 30

A4

T-Spine Reach

1 x 30

A5

Manual Ankle Dorsiflexion Mobilization

1 x 30

A6

Band Walks (Ankle)

1 x 30

A7

Glute Wind-Up

1 x 5

A8

Lateral Lunge

1 x 5

A9

Deep Squat Breathing

1 x 5

A10

A Series A March (AF)

A11

Stiff Leg Ankle Hops

1 x 10

B1

TRX Plank Progression

1 x 1 @ 30

B2

Tall Kneeling Palloff Press

1 x 10 @ 75 %

C

Kneeling Med-Ball Throw

3 x 5

D1

Goblet Squat

2 x 12 @ 65 %

D2

Half Kneeling SA Cable Row

2 x 10 @ 70 %

E1

SA Staggered Stance RDL

2 x 12 @ 65 %

E2

Push-Up

2 x 12

F

Assault Bike

5 x 15

Monday
OPTIONAL Knee Health

A

ZERO ROKP- Reverse Out Knee Pain

1 x 300

B

Patrick Step

2 x 25

C

ATG Split Squat Pulse

2 x 20

D

ATG Squat Standard

5 x 5

E1

Couch Stretch ZERO

3 x 0:30

E2

Nordic Standard ATG

3 x 5

E3

Tibialis Raise ZERO

3 x 20

Tuesday
CARDIO

A

Cardio

B1

Prone Dowel Rod Press

1 x 20

B2

ISO-Hold YWTI

3 x 00:15

B3

Face Pull Y-Press

1 x 20

B4

Side-Lying Windmill

1 x 20

Tuesday
OPTIONAL Stretch

A

Calf Flexibility ATG

1 x 1:00

B1

Slantboard Jefferson Curl

3 x 20

B2

Piriformis Flexibility ATG

3 x 1:00

C1

Groin Flexibility ATG

3 x 20

C2

Couch Stretch ZERO

3 x 1:00

Wednesday
Day B

A1

Foam Roll

1 x 3:00

A2

Supine Diaphragmatic Breathing

1 x 3 @ 5

A3

Shinbox Switch 26 Mobility

1 x 30

A4

T-Spine Reach

1 x 30

A5

Manual Ankle Dorsiflexion Mobilization

1 x 30

A6

Band Walks (Ankle)

1 x 30

A7

Glute Wind-Up

1 x 5

A8

Lateral Lunge

1 x 5

A9

Deep Squat Breathing

1 x 5

A10

A Series A March (AF)

A11

Stiff Leg Ankle Hops

1 x 10

B1

Dead Bug

1 x 5

B2

Side Plank

1 x 4 @ 5

C

Medicine Ball Slam

3 x 5

D1

Kettle Bell Deadlift

2 x 12 @ 65 %

D2

1/2 Kneeling Single Arm Landmine Press

2 x 10 @ 70 %

E1

Goblet Split Squat

2 x 12 @ 65 %

E2

Kneeling PullDown

2 x 12 @ 65 %

F

Rowing

5 x 15

Wednesday
OPTIONAL Back Health

A

Sled Push

1 x 100

B

ATG Split Squat Standard

3 x 5

C

Seated Good Morning ATG

3 x 8

D

Incline Pigeon Good Morning

2 x 12

E1

Hip Flexion ATG

3 x 20

E2

ATG Quadratus Lumborum

3 x 10

E3

ATG Back Extension

3 x 12

Thursday
CARDIO

A

Cardio

B1

LAX Ball SMR Bottom of Feet

1 x 2:00

B2

Weighted Calf Stretch

1 x 1:00

B3

Half Kneeling Ankle Mobility

1 x 10

B4

Balancing Toe Touches

1 x 20

Thursday
OPTIONAL Stretch

A

Calf Flexibility ATG

1 x 1:00

B1

Slantboard Jefferson Curl

3 x 20

B2

Piriformis Flexibility ATG

3 x 1:00

C1

Groin Flexibility ATG

3 x 20

C2

Couch Stretch ZERO

3 x 1:00

Friday
Day A

A1

Foam Roll

1 x 3:00

A2

Supine Diaphragmatic Breathing

1 x 3 @ 5

A3

Shinbox Switch 26 Mobility

1 x 30

A4

T-Spine Reach

1 x 30

A5

Manual Ankle Dorsiflexion Mobilization

1 x 30

A6

Band Walks (Ankle)

1 x 30

A7

Glute Wind-Up

1 x 5

A8

Lateral Lunge

1 x 5

A9

Deep Squat Breathing

1 x 5

A10

A Series A March (AF)

A11

Stiff Leg Ankle Hops

1 x 10

B1

TRX Plank Progression

1 x 1 @ 30

B2

Tall Kneeling Palloff Press

1 x 10 @ 75 %

C

Kneeling Med-Ball Throw

3 x 5

D1

Goblet Squat

2 x 12 @ 65 %

D2

Half Kneeling SA Cable Row

2 x 10 @ 70 %

E1

SA Staggered Stance RDL

2 x 12 @ 65 %

E2

Push-Up

2 x 12

F

Assault Bike

6 x 15

Friday
OPTIONAL Shoulder Health

A

Forward-Backward Sled

1 x 200

B

ATG Paretials

2 x 6

C

ATG External Rotations

2 x 12

D1

ATG Pullovers

2 x 12

D2

ATG Eccentric Trap-3 Raise

2 x 6

E

ATG Pushups

1 x MAX

F

ATG Chinup

1 x MAX

G

ATG Incline DB Press

1 x 15

H

ATG Shoulder Press

1 x 8

Saturday
CARDIO

A

Cardio

B1

Hip External Rotator Stretch on Bench

1 x 2:00

B2

Rear Foot Elevated Hip Flexor Stretch- LIMBER 11

1 x 2:00

B3

Adductor Rockers

1 x 40

B4

Standing Lateral Line Stretch

1 x 2:00

B5

Glute Bridge

1 x 20

B6

RKC Plank

1 x 3 @ 10

Saturday
Z92 OPTIONAL: Recovery Walking Workout

A

Recovery Walk

1 x 20:00

Saturday
1A1 Morning Mobility

A

Downrange Density Mobility

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

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

Coach
More from Red White and Blue Fitness
coach-avatar Nathan Cragg

Multi-Decade veteran and Tactical Sports Coach. Specialized in Fat Loss, Injury Mitigation and Performance

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Now is The Time

You're tribe needs you. They need you ready. They need you healthy. They need you today.

Get Get Back In The Fight
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FAQs
I don't recognize some of the sample exercises, what should I do?
Some may just be a different name than you may know it as, but fortunately all exercises come with a video demonstration
I don't have a gym membership, is this for me?
Possibly. If you have a home gym with enough resources AND creativity, you'll be fine. Those that struggle with adapting an exercise to the equipment they have available are probably better off using the base gym or getting a cheap gym membership instead of struggling through adaptations on the fly.
Is meal plan included?
If you message coach and schedule a Strategy Session, you'll walk away with a 17 page customized nutrition file yours to keep.....it won't babysit you and tell you exactly which piece of fruit to eat next Tuesday, but instead teach you how to eat for life
Do you do all your own stunts?
Yes, as well as take most the pictures seen here
What happens at the end of 8 weeks?
If you've done the work, chances are you're either near or at meeting the standards to Get Back In The Fight. At this point, you should schedule another Strategy Session with your coach and decide on if you want to Stay In The Fight or take a higher level Performance route
Do you guarantee results?
Yes. If you log 90% of main sessions, have reached out to your coach and still haven't lost some bodyfat, built some muscle and reduced your average pain to under a 4 out of 10, we'll train you until you do, on the house.
What if after a week it feels too easy?
The volume and intensity does ramp up, but reach out to coach and see if maybe another program would serve you better (on the house). You can also check out our Gunfighter Challenge and see if you're up to the task.
The Proof
verified-athlete-avatar Ephraim

CSM (RET)/Model for your favorite brands

Verified Athlete

"I'm backing up the clock in terms of how I can perform physically and mentally. I can perform better than people half my age without the negative effects on my overall health. My ACFT score beat 90% of the BN at their age groups"

verified-athlete-avatar Duke

Dude who does stuff

Verified Athlete

"Is it normal to see a weight spike, but also look lean? I can see the outline of my abs still, pants are all loose, weight has jumped about 6 pounds and I have a general feeling of being jacked/much bigger than I was 3 months ago. It's wild. (After a portion of the Gunfighter Challenge)"

verified-athlete-avatar Xavier

MMA Athlete

Verified Athlete

"I can FEEL the contralateral movements when I hit someone. The conditioning and gas tank we built. Once I started I knew I'd only lose based on skills and not on getting tired. "We peaked conditioning damn near perfect and it showed"- Coach Mick (After Xavier dominated a 3 round decision fight)"

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