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

Red White and Blue Fitness

Tactical, Tactical / Military

Coach

Nathan Cragg

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

$47

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

Sunday

RPR Introduction/Refresher

Intro to RPR (Reflexive Performance Reset)

For Completion

Reflexive Performance Reset (RPR) Warmup

For Completion

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

For Completion

RPR History

RPR- Tony Holler Presentation and Follow Along

For Completion

Sunday

Logging Your First Session/Program Intro

Getting Started: Using the App for your First Session

For Completion

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

Monday

OPTIONAL Knee Health

ZERO ROKP- Reverse Out Knee Pain

1 x 300

Patrick Step

2 x 25

ATG Split Squat Pulse

2 x 20

ATG Squat Standard

5 x 5

Couch Stretch ZERO

3 x 0:30

Nordic Standard ATG

3 x 5

Tibialis Raise ZERO

3 x 20

Tuesday

CARDIO

Cardio

Prone Dowel Rod Press

1 x 20

ISO-Hold YWTI

3 x 00:15

Face Pull Y-Press

1 x 20

Side-Lying Windmill

1 x 20

Tuesday

OPTIONAL Stretch

Calf Flexibility ATG

1 x 1:00

Slantboard Jefferson Curl

3 x 20

Piriformis Flexibility ATG

3 x 1:00

Groin Flexibility ATG

3 x 20

Couch Stretch ZERO

3 x 1:00

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

Wednesday

OPTIONAL Back Health

Sled Push

1 x 100

ATG Split Squat Standard

3 x 5

Seated Good Morning ATG

3 x 8

Incline Pigeon Good Morning

2 x 12

Hip Flexion ATG

3 x 20

ATG Quadratus Lumborum

3 x 10

ATG Back Extension

3 x 12

Thursday

CARDIO

Cardio

LAX Ball SMR Bottom of Feet

1 x 2:00

Weighted Calf Stretch

1 x 1:00

Half Kneeling Ankle Mobility

1 x 10

Balancing Toe Touches

1 x 20

Thursday

OPTIONAL Stretch

Calf Flexibility ATG

1 x 1:00

Slantboard Jefferson Curl

3 x 20

Piriformis Flexibility ATG

3 x 1:00

Groin Flexibility ATG

3 x 20

Couch Stretch ZERO

3 x 1:00

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

Friday

OPTIONAL Shoulder Health

Forward-Backward Sled

1 x 200

ATG Paretials

2 x 6

ATG External Rotations

2 x 12

ATG Pullovers

2 x 12

ATG Eccentric Trap-3 Raise

2 x 6

ATG Pushups

1 x MAX

ATG Chinup

1 x MAX

ATG Incline DB Press

1 x 15

ATG Shoulder Press

1 x 8

Saturday

CARDIO

Cardio

Hip External Rotator Stretch on Bench

1 x 2:00

Rear Foot Elevated Hip Flexor Stretch- LIMBER 11

1 x 2:00

Adductor Rockers

1 x 40

Standing Lateral Line Stretch

1 x 2:00

Glute Bridge

1 x 20

RKC Plank

1 x 3 @ 10

Saturday

Z92 OPTIONAL: Recovery Walking Workout

Recovery Walk

1 x 20:00

Saturday

1A1 Morning Mobility

Downrange Density Mobility

For Completion

Saturday

1A2-Athlete RPR

PNF Hip Diagonals

1 x 5

Bottom Edge of Ribs- RPR

1 x 10

Lower Belly- RPR

1 x 10

Behind Ear- RPR

1 x 10

Base of Skull- RPR

1 x 10

Edge of Sacrum- RPR

1 x 10

Top of Hip Bone- RPR

1 x 10

Inner Hip- RPR

1 x 10

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

Knee Circle 26 Mobility

For Completion

Backstroke 26 Mobility

For Completion

Hip Hurdler 26 Mobility

For Completion

Hitchhiker 26 Mobility

For Completion

Gunslinger 26 Mobility

For Completion

Spinal Rotation 26 Mobility

For Completion

Lunge Raise 26 Qual Regression