Get Back In The Fight: Training by Nathan Cragg in TrainHeroic

Red White and Blue Fitness

General Fitness

Coach

Nathan Cragg

Features
3 sessions per week
Must use App app to view and log training
Program Training

$35

Get Get Back In The Fight

Reduced Pain

If you're a bit 'beat up', these sessions will help you feel better within the first couple weeks

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!

Strength and Muscle

Muscle is metabolic currency as we get older and strength is always in style

Features

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

Week 1 of 8-week program

Monday

Day A

Foam Roll

1 x 3:00

Supine Diaphragmatic Breathing

1 x 3 @ 5

Shinbox Switch 26 Mobility

1 x 30

T-Spine Reach

1 x 30

Manual Ankle Dorsiflexion Mobilization

1 x 30

Band Walks (Ankle)

1 x 30

Glute Wind-Up

1 x 5

Lateral Lunge

1 x 5

Deep Squat Breathing

1 x 5

A10

A Series A March (AF)

A11

Stiff Leg Ankle Hops

1 x 10

TRX Plank Progression

1 x 1 @ 30

Tall Kneeling Palloff Press

1 x 10 @ 75 %

Kneeling Med-Ball Throw

3 x 5

Goblet Squat

2 x 12 @ 65 %

Half Kneeling SA Cable Row

2 x 10 @ 70 %

SA Staggered Stance RDL

2 x 12 @ 65 %

Push-Up

2 x 12

Assault Bike

5 x 15

Wednesday

Day B

Foam Roll

1 x 3:00

Supine Diaphragmatic Breathing

1 x 3 @ 5

Shinbox Switch 26 Mobility

1 x 30

T-Spine Reach

1 x 30

Manual Ankle Dorsiflexion Mobilization

1 x 30

Band Walks (Ankle)

1 x 30

Glute Wind-Up

1 x 5

Lateral Lunge

1 x 5

Deep Squat Breathing

1 x 5

A10

A Series A March (AF)

A11

Stiff Leg Ankle Hops

1 x 10

Dead Bug

1 x 5

Side Plank

1 x 4 @ 5

Medicine Ball Slam

3 x 5

Kettle Bell Deadlift

2 x 12 @ 65 %

1/2 Kneeling Single Arm Landmine Press

2 x 10 @ 70 %

Goblet Split Squat

2 x 12 @ 65 %

Kneeling PullDown

2 x 12 @ 65 %

Rowing

5 x 15

Friday

Day A

Foam Roll

1 x 3:00

Supine Diaphragmatic Breathing

1 x 3 @ 5

Shinbox Switch 26 Mobility

1 x 30

T-Spine Reach

1 x 30

Manual Ankle Dorsiflexion Mobilization

1 x 30

Band Walks (Ankle)

1 x 30

Glute Wind-Up

1 x 5

Lateral Lunge

1 x 5

Deep Squat Breathing

1 x 5

A10

A Series A March (AF)

A11

Stiff Leg Ankle Hops

1 x 10

TRX Plank Progression

1 x 1 @ 30

Tall Kneeling Palloff Press

1 x 10 @ 75 %

Kneeling Med-Ball Throw

3 x 5

Goblet Squat

2 x 12 @ 65 %

Half Kneeling SA Cable Row

2 x 10 @ 70 %

SA Staggered Stance RDL

2 x 12 @ 65 %

Push-Up

2 x 12

Assault Bike

6 x 15

Coach

More from Red White and Blue Fitness

Nathan Cragg

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

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 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 on this page

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

The Proof

Verified Athlete