Red White and Blue Fitness

Baseball , Basketball, Football , General Fitness, Hockey, Strength & Conditioning, Jiu Jitsu, Lacrosse, Mobility, Multi-sport, Other, Plyometrics, Rugby, Soccer, Wrestling, Obstacle Course Racing, Track & Field, Nutrition, Functional Training, Custom Programming, Volleyball, Youth Sports
Coach
Nathan Cragg

All sports are moving to a Speed and Power model winning games. The old methods of running athletes until they're tired and only getting them strong in the gym is outdated.

Keep up with cutting edge athletic development and perform your best!

Teams, please reach out if you'd like a custom team for all your athletes and coaches in one place.

Features
5 sessions per week
Must use App app to view and log training
Team Training
$25 / mo
Start My 7-Day Free Trial
Equipment
Recommended
-Bands-Dumbbells or Kettlebells-Barbell and Plates-Hex or Trap Bar-Full gym access is ideal
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
1-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

Sunday
Z90 OPTIONAL: Morning Mobility

A

Revive Follow Compilation TACFIT Mobility

For Completion

Monday
1-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

Monday
Z90 OPTIONAL: Morning Mobility

A

1A Daily Double AM Level 1

For Completion

Monday
Z91 OPTIONAL: ZERO Formula

A

ZERO ROKP- Reverse Out Knee Pain

1 x 10:00

B1

Tibialis Raise ZERO

2 x 25

B2

FHL Calf Raise ZERO

1 x 25

C

KOT Calf Raise

1 x 25

D

Patrick Step

1 x 25

E

Split Squat Regression ATG

5 x 5

F

Split Squat ATG

5 x 5

G

KOT Squat

5 x 5

H

Elephant Walk

1 x 30

I

L-Sit Progression ATG

1 x 1:00

J

Couch Stretch ZERO

1 x 1:00

K

Outer Glute Stretch

1 x 1:00

Monday
Week 1 Day 2

A1

Athletic Position ISO Hold (AF)

8 x 0:10

A2

A Series A March (AF)

8 x 10

B

Corner Squat (AF)

8 x 5

C

PVC on Spine RDL (AF)

8 x 5

D1

Reverse Pull-Up Raised (AF)

8 x 5

D2

Eccentric Pushup (AF)

8 x 5 @ 6

E1

Front ISO (AF)

1 x 20

E2

Side ISO (AF)

2 x 20

E3

ISO Hip Raise (AF)

1 x 20

E4

ISO Lunge (AF)

2 x 10

F1

Y's on the Floor (AF)

2 x 10

F2

T's on the Floor (AF)

2 x 10

F3

Cobra's on the Floor (AF)

2 x 10

F4

External Rotation on Floor (AF)

2 x 10

F5

A Frame Pushups (AF)

2 x 10

Tuesday
1-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
Z91 OPTIONAL: ATG ZERO Stretch

A1

Quad/Hip Flexor Flexibility ATG

2 x 1:30

A2

Calf Flexibility ATG

2 x 1:30

B1

Hamstring Flexibility ATG

2 x 36

B2

Piriformis Flexibility ATG

2 x 1:30

C1

Pancake Progression ATG

2 x 2:00

C2

Groin Flexibility ATG

2 x 20

Tuesday
Z90 OPTIONAL: Morning Mobility

A

2A Daily Double AM Level 2

For Completion

Tuesday
Z91 OPTIONAL: ATG Upper Body ZERO

A

Band Pull-Apart

1 x 50

B1

Ring Push-up

3 x 10

B2

Ring Rows

3 x 10

C

Band Pull-Apart

1 x 50

Tuesday
Week 1 Day 3

A1

Athletic Position ISO Hold (AF)

8 x 0:10

A2

A Series A March (AF)

8 x 10

B

Corner Squat (AF)

8 x 5

C

PVC on Spine RDL (AF)

8 x 5

D1

Reverse Pull-Up Raised (AF)

8 x 5

D2

Eccentric Pushup (AF)

8 x 5 @ 6

E1

Front ISO (AF)

1 x 20

E2

Side ISO (AF)

2 x 20

E3

ISO Hip Raise (AF)

1 x 20

E4

ISO Lunge (AF)

2 x 10

F1

Y's on the Floor (AF)

2 x 10

F2

T's on the Floor (AF)

2 x 10

F3

Cobra's on the Floor (AF)

2 x 10

F4

External Rotation on Floor (AF)

2 x 10

F5

A Frame Pushups (AF)

2 x 10

Wednesday
1-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
Z90 OPTIONAL: Morning Mobility

A

Warrior Strain Prevention TACFIT Mobility

For Completion

Wednesday
Z91 OPTIONAL: ZERO Formula

A

ZERO ROKP- Reverse Out Knee Pain

1 x 10:00

B1

Tibialis Raise ZERO

2 x 25

B2

FHL Calf Raise ZERO

1 x 25

C

KOT Calf Raise

1 x 25

D

Patrick Step

1 x 25

E

Split Squat Regression ATG

5 x 5

F

Split Squat ATG

5 x 5

G

KOT Squat

5 x 5

H

Elephant Walk

1 x 30

I

L-Sit Progression ATG

1 x 1:00

J

Couch Stretch ZERO

1 x 1:00

K

Outer Glute Stretch

1 x 1:00

Wednesday
Week 1 Day 4

A1

Athletic Position ISO Hold (AF)

8 x 0:10

A2

A Series A March (AF)

8 x 10

B

Corner Squat (AF)

8 x 5

C

PVC on Spine RDL (AF)

8 x 5

D1

Reverse Pull-Up Raised (AF)

8 x 5

D2

Eccentric Pushup (AF)

8 x 5 @ 6

E1

Front ISO (AF)

1 x 20

E2

Side ISO (AF)

2 x 20

E3

ISO Hip Raise (AF)

1 x 20

E4

ISO Lunge (AF)

2 x 10

F1

Y's on the Floor (AF)

2 x 10

F2

T's on the Floor (AF)

2 x 10

F3

Cobra's on the Floor (AF)

2 x 10

F4

External Rotation on Floor (AF)

2 x 10

F5

A Frame Pushups (AF)

2 x 10

Thursday
1-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
Z90 OPTIONAL: Morning Mobility

A

1A Daily Double AM Level 1

For Completion

Thursday
Z91 OPTIONAL: ATG ZERO Stretch

A1

Quad/Hip Flexor Flexibility ATG

2 x 1:30

A2

Calf Flexibility ATG

2 x 1:30

B1

Hamstring Flexibility ATG

2 x 36

B2

Piriformis Flexibility ATG

2 x 1:30

C1

Pancake Progression ATG

2 x 2:00

C2

Groin Flexibility ATG

2 x 20

Thursday
Z91 OPTIONAL: ATG Upper Body ZERO

A

Band Pull-Apart

1 x 50

B1

Ring Push-up

3 x 10

B2

Ring Rows

3 x 10

C

Band Pull-Apart

1 x 50

Thursday
Week 1 Day 5

A1

Athletic Position ISO Hold (AF)

8 x 0:10

A2

A Series A March (AF)

8 x 10

B

Corner Squat (AF)

8 x 5

C

PVC on Spine RDL (AF)

8 x 5

D1

Reverse Pull-Up Raised (AF)

8 x 5

D2

Eccentric Pushup (AF)

8 x 5 @ 6

E1

Front ISO (AF)

1 x 20

E2

Side ISO (AF)

2 x 20

E3

ISO Hip Raise (AF)

1 x 20

E4

ISO Lunge (AF)

2 x 10

F1

Y's on the Floor (AF)

2 x 10

F2

T's on the Floor (AF)

2 x 10

F3

Cobra's on the Floor (AF)

2 x 10

F4

External Rotation on Floor (AF)

2 x 10

F5

A Frame Pushups (AF)

2 x 10

Friday
1-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
Z90 OPTIONAL: Morning Mobility

A

2A Daily Double AM Level 2

For Completion

Friday
Z91 OPTIONAL: ZERO Formula

A

ZERO ROKP- Reverse Out Knee Pain

1 x 10:00

B1

Tibialis Raise ZERO

2 x 25

B2

FHL Calf Raise ZERO

1 x 25

C

KOT Calf Raise

1 x 25

D

Patrick Step

1 x 25

E

Split Squat Regression ATG

5 x 5

F

Split Squat ATG

5 x 5

G

KOT Squat

5 x 5

H

Elephant Walk

1 x 30

I

L-Sit Progression ATG

1 x 1:00

J

Couch Stretch ZERO

1 x 1:00

K

Outer Glute Stretch

1 x 1:00

Friday
Week 1 Day 6

A1

Athletic Position ISO Hold (AF)

8 x 0:10

A2

A Series A March (AF)

8 x 10

B

Corner Squat (AF)

8 x 5

C

PVC on Spine RDL (AF)

8 x 5

D1

Reverse Pull-Up Raised (AF)

8 x 5

D2

Eccentric Pushup (AF)

8 x 5 @ 6

E1

Front ISO (AF)

1 x 20

E2

Side ISO (AF)

2 x 20

E3

ISO Hip Raise (AF)

1 x 20

E4

ISO Lunge (AF)

2 x 10

F1

Y's on the Floor (AF)

2 x 10

F2

T's on the Floor (AF)

2 x 10

F3

Cobra's on the Floor (AF)

2 x 10

F4

External Rotation on Floor (AF)

2 x 10

F5

A Frame Pushups (AF)

2 x 10

Saturday
1-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
Z90 OPTIONAL: Morning Mobility

A

Downrange Density Mobility

For Completion

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

FAQs
I don't know the exercises, are there demonstration videos?
Yes! Almost every exercise has a video demonstrating how to perform
What type of athletes is this for?
Primarily team sports, but anyone looking to develop an athletic foundation for future objectives will succeed just as well
I've never worked out before, is this for me?
Possibly. The team is designed to develop athleticism as well as take that athleticism to elite levels. Sign up for the free trial, contact your coach and together we'll come up with the best plan of action
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Speed-Power-Perform
screenshot1
Speed-Power-Perform
screenshot2
Speed-Power-Perform
screenshot3

More from Red White and Blue Fitness

teams
programs
Speed-Power-Perform
Start My 7-Day Free Trial