athlete hitt

MOVEMENT PREP acceleration flexibility

100% Build-Up 3 Hop Starts
50% Build-Up A-Skip
75% Build-Up Broad Jump Starts
Back Peddle Reach Falling Starts
Burpees Mountain Climber Starts
Butt-Kicks Prone Starts
Donkey Kicks Push Up Starts
Frankenstein TRX Sprinter Start Series
High Knees Wall Drill Series
Inchworm Parnter Resisted Start w/ Release
Long Strider Harness Resisted Sprint w/Release
Lunge Elbow to Instep
Lunge w/ Power Skip
Lunge w/ Side Reach
Lunge w/ Twist
Mountain Climbers
Power Skip (Distance)
Power Skip (Height)
Scorpions
Stationary Forward Lunge
Stationary Reverse Lunge
Supine Straight Leg Raise
Walking Knee Hug
Walking Leg Cradle
Walking Lunge
Walking Quad Stretch

strength and power

hinge squat PUSH
SNATCH Overhead / Back load Horizontal
Dumbbell Snatch Barbell Back Squat Barbell Bench Press
Snatch Hang Pull Barbell Lateral Squat Barbell Close Grip Bench Press
Hang Snatch Overhead Squat Dumbbell Bench Press
Snatch High Pull Press Under Dumbbell Incline Bench Press
Power Snatch Quick Drop Dumbbell Push-Up w/ Row
Sandbag Overhead Squat Traveling Push-up
Sandbag Shoulder Squat TRX Chest Press
TRX Incline Press
TRX Push Up
TRX Spider Man Push-up
TRX Tricep Press
PULL rotation plank
Vertical resisted combo
Ammo Can Front Raise Landmine Rotation V-Ups
Barbell Shrug Med Ball Wood Choppers Figure 8's
Barbell Upright Row Med Ball Russian Twist Flutter Kicks
Dumbbell Bicep Curl Russian Twist Hanging Flutter Kicks
Dumbbell Hammer Curl Sandbag Cyclone Hanging Leg Lowers
Kettlebell Upright Row Sandbag Kneeling Around the World Hanging Knee Raises
Med Ball Slams Sandbag Standing Around the World Leg Lowers
Rope Power Jacks Med Ball Figure 8's Oblique Heel Touches
Sandbag Bicep Curl Med Ball Single Leg Woodchoppers Prone Superman
Dumbbell 3 Way Shoulder Raise Hanging Oblique Knee Raises Med Ball Toe Touches
Hanging Windmills Med Ball V-Ups
Med Ball Partner Toss
Med Ball Circuit
Med Ball Crunch
Lunge
Linear
Rope Alternating Waves w/ Lunge
Ammo Can Lunge
Barbell Forward Lunge
Barbell Reverse Lunge
Barbell Split Squat
Dumbbell Lunges
Dumbbell Split Squat
Kettlebell Overhead Lunge
Kettlebell Overhead Lunge (Single Arm)
Kettlebell Overhead Split Squat
Sandbag Balance Step Lunge
Sandbag Front Lunge
Sandbag Shoulder Lunge
Sandbag Suitcase Lunge
Split Jump w/ Med Ball Slam
Rope Double Waves w/ Split Squat

combat fit. combat ready.

 warrior hitt

MOVEMENT PREP agility flexibility

Carioca cones
Carioca w/ Knee Drive 20-yard Cone Weave
Cross-Over Lunge Cone Attack and Retreat
Cross-Over Walk Cone Box Drill #1
Diagonal Lunge Cone Box Drill #2
Frog Thrust w/ Jump Cone Combat Glide Shuffle
Groiners Cone Goalie Drill
Highland Fling Cone Hour Glass Drill
Hurdle - Lateral March Cone J-Hook Reverse Sprint
Hurdle - Lateral Skip Cone Lateral W-Slide
Hurdle - Over Cone M-Drill
Hurdle - Over / Under Prone 3 Cone Drill
Hurdle - Under Prone 5-10-5 Cone Drill
Jump Thrust Prone Cone T-Drill
Lateral Cross-Over Skip Cone W-Drill
Lateral Lunge Cone X-Drill
Lateral Skip Cone Zig Zag Drill
Lateral Squat Wave ladders
Lateral Step Squat Ladder Carioca
Laterlal Shuffle Ladder High Knees
Side Slide w/ Arm Swing Ladder Hop Scotch
Side Straddle Hops Ladder Hop Scotch - Leg Lift Alternate
Speed Skaters Ladder Hop Scotch - Single Leg Lift
Trunk Circles Ladder Icky Shuffle
Trunk Twists Ladder In In / Out Out - Forward
Wideouts Ladder In In / Out Out - Lateral
Ladder Scissor Switch
Ladder Single Leg Front/Back Hops - Lateral
Ladder Single Leg Side Hops - Forward
Ladder Skiers
hurdles
Hurdle Crossover Run
Hurdle Crossover Skip
Hurdle Hops - Forward
Hurdle Hops - Forward/Backward
Hurdle Hops - Lateral
Hurdle Hops SL - Forward
Hurdle Hops SL - Forward/Backward
Hurdle Hops SL - Lateral
Hurdle Lateral Skip
Hurdle Lateral Step Over Run
Hurdle Sprint Progression

strength and power

hinge
Clean
Deadlift
Clean Hang Clean
Clean Hang Pull
Clean High Pull
Kettlebell Clean - Single Arm
Power Clean
Sandbag Clean
Sandbag Deadlift
Sandbag Goodmorning
Triple Extension
PULL
Horizontal
Ammo Can Row
Barbell Bentover Row
Dumbbell Bentover Row
Dumbbell Pull Over
Dumbbell Push-Up w/ Row
Kettlebell Renegade Row
Kettlebell Row-Single Arm
Rope Squat Pulls
Sandbag Bent Over Row
Sandbag Single Grip Bent Over Row
Lunge
LATERAL
Ammo Can Lateral Lunge
Barbell Diagonal Lunge
Barbell Lateral Lunge
Barbell Rotational Lunge
Dumbbell Lateral Lunge
Dumbbell Rotational Lunge
Landmine Lateral Lunge
Sandbag Rotational Lunge
TRX Crossing Balance Lunge
TRX Speed Skater
squat PUSH
Front load Vertical
Barbell Front Squat Ammo Can Press
Dumbbell Lateral Squat Barbell Explosive Calf Raises
Dumbbell Single Leg Squat Barbell Military Press
Dumbbell Squat Dumbbell Arnold Press
Dumbbell Sumo Squat Dumbbell Shoulder Press
Kettlebell Goblet Squat Double Kettlebell Push Press
Landmine Thrust Kettlebell Military Press
Sandbag Bear Hug Squat Push Press
Sandbag Front Squat Split Jerk
rotation plank
Ballistic Dynamic
Med Ball Oblique Toss Rope Alternating Waves
Med Ball Side Throw Rope Double Waves
Med Ball Side Twist Toss Rope Plank Pulls
Rope Kneeling Throws Rope Corkscrews
Rope Standing Throws Rope Uppercuts
Sandbag Lateral Bag Drag
Rope Seated Alternating Waves
Rope Side Plank Spirals
Rope Side Plank Waves

combat fit. combat ready.

 movement prep

ACTIVE Dynamic Warm-Up

Athlete hitt combat hitt warrior hitt reload hitt
Long Strider Frontal Leg Swings Highland Fling Arm Circles Knee Circles
General Mobility

Split Jack Forward Scorpions Knee To Elbow Push-Up Fire Hydrants Lateral Side Bends
Stationary Forward Lunge Stationary Squat Plank Leg Extension Heel / Toe Raise Prone Leg Overs
Stationary Reverse Lunge Trunk Circles Sagittal Leg Swings Hip Abduction Supine Leg Overs
Supine Straight Leg Raise Trunk Twists Side Straddle Hops Hip Adduction Trunk Flexion / Extension

Walking Knee Hug Bear Crawl Cross-Over Lunge

Muscle Activation

Walking Leg Cradle Crab Walk Cross-Over Walk

Walking Lunge Frankenstein Diagonal Lunge
Walking Lunge - Elbow to Instep Inchworm Lateral Lunge
Walking Lunge w/ Side Reach Single Leg Balance Lateral Squat Wave
Walking Lunge w/ Twist Spiderman Lateral Step Squat
Walking Quad Stretch Monster Walk

High Knees Back Peddle Reach Carioca

Transit Mobility

Lunge w/ Power Skip Butt-Kicks Carioca w/ Knee Drive

Power Skip (Distance)
Power Skip (Height)
Build-Up - 100%
Dynamic Mobility
Straight Leg Shuffle - 50%
Straight Leg Shuffle - 75%
Straight Leg Shuffle - 100%
Build-Up - 100%
Lateral Cross-Over Skip
Lateral Shuffle
Lateral Skip
Side Slide w/ Arm Swing
Build-Up - 100%

Build-Up - 50% Build-Up - 50% Build-Up - 50%

Build-Up - 75% Build-Up - 75% Build-Up - 75%
Eight Count Body Builder Frog Thrust w/ Jump Burpees
Mountain Climbers Frog Thrust Groiners
Split Squat Drops Jump Thrust Speed Skaters
Thrusts Squat Drops

combat fit. combat ready.

 ATHLETE HITT TEMPLATE
MOVEMENT PREP
EXERCISES SETS distance Reps

NOTES:

Starts / Acceleration
EXERCISES SETS Distance REST

NOTES: If chosen, each set of wall drill series and/or TRX series are performed with a 1 count, 2
count, 3 count and continuous format. Other drills can be performed as a circuit or stand-alone
exercises.

strength and power

EXERCISES SETS REPS TIME REST

NOTES: Complete all sets of the first 3 exercises prior to moving on to the shaded exercises.
The non-shaded exercises should be performed as primary exercises focusing on strength and
power development. The shaded exercises are to be conducted as a circuit and performed after
completion of all sets of the primary exercises.

FLEXIBILITY
EXERCISES NOTES: 2 Sets of each exercise. Hold for 30 Sec.
each

COMBAT FIT. COMBAT

READY.
 movement prep

ACTIVE Dynamic Warm-Up

Athlete hitt combat hitt warrior hitt reload hitt
Long Strider Frontal Leg Swings Highland Fling Arm Circles Knee Circles
Split Jack Forward Scorpions Knee To Elbow Push-Up Fire Hydrants Lateral Side Bends
General
Stationary Forward Lunge Stationary Squat Plank Leg Extension Heel / Toe Raise Prone Leg Overs
Mobility
Stationary Reverse Lunge Trunk Circles Sagittal Leg Swings Hip Abduction Supine Leg Overs
Supine Straight Leg Raise Trunk Twists Side Straddle Hops Hip Adduction Trunk Flexion / Extension

Walking Knee Hug Bear Crawl Cross-Over Lunge

Walking Leg Cradle Crab Walk Cross-Over Walk
Walking Lunge Frankenstein Diagonal Lunge
Muscle
Walking Lunge - Elbow to Instep Inchworm Lateral Lunge
Activation
Walking Lunge w/ Side Reach Single Leg Balance Lateral Squat Wave
Walking Lunge w/ Twist Spiderman Lateral Step Squat
Walking Quad Stretch Monster Walk

Eight Count Body Builder Frog Thrust w/ Jump Burpees

Dynamic Mountain Climbers Frog Thrust Groiners
Mobility Split Squat Drops Jump Thrust Speed Skaters
Squat Drops Thrusts Wideouts

Build-Up - 100% Back Peddle Reach Build-Up - 100%

Build-Up - 50% Butt-Kicks Build-Up - 50%
Build-Up - 75% Straight Leg Shuffle - 50% Build-Up - 75%
High Knees Straight Leg Shuffle - 75% Carioca
Transit
Lunge w/ Power Skip Straight Leg Shuffle - 100% Carioca w/ Knee Drive
Mobility
Power Skip (Distance) Lateral Cross-Over Skip
Power Skip (Height) Lateral Shuffle
Lateral Skip
Side Slide w/ Arm Swing

combat fit. combat ready.

 movement prep

Athlete hitt combat hitt warrior hitt reload hitt

ACTIVE Dynamic Warm-Up MYOFASCIAL RELEASE
100% Build-Up Arm Circles Carioca Calf
50% Build-Up Bear Crawl Carioca w/ Knee Drive Piriformis
75% Build-Up Crab Walk Cross-Over Lunge Lower Back
Back Peddle Reach Fire Hydrants Cross-Over Walk Upper Back
Burpees Frog Thrusts Diagonal Lunge Latissimus Dorsi
Butt-Kicks Frontal Leg Swings Frog Thrust w/ Jump Quadriceps
Donkey Kicks Heel / Toe Raise Groiners Shin
Frankenstein Hip Abduction Highland Fling Hamstring
High Knees Hip Adduction Hurdle - Lateral March Inner Thigh
Inchworm Hip Circles Hurdle - Lateral Skip Hip Flexor
Long Strider Knee To Elbow Push-Up Hurdle - Over Glute
Lunge Elbow to Instep Lateral Side Bends Hurdle - Over / Under ACTIVE DYNAMIC WARM-UP
Lunge w/ Power Skip Monster Walk Hurdle - Under Arm Circles
Lunge w/ Side Reach Neck Clock Jump Thrust Fire Hydrants
Lunge w/ Twist Plank Leg Extension Lateral Cross-Over Skip Heel / Toe Raise
Mountain Climbers Prone Leg Overs Lateral Lunge Lateral Side Bends
Power Skip (Distance) Sagittal Leg Swings Lateral Skip Neck Clock
Power Skip (Height) Single Leg Balance Lateral Squat Wave Trunk Circles
Scorpions Spiderman Lateral Step Squat Trunk Flexion / Extension
Stationary Forward Lunge Split Jack Forward Laterlal Shuffle Trunk Twists
Stationary Reverse Lunge Split Squat Drops Side Slide w/ Arm Swing Fire Hydrants
Supine Straight Leg Raise Squat Drops Side Straddle Hops Hip Abduction
Walking Knee Hug Stationary Squat Speed Skaters Hip Adduction
Walking Leg Cradle Supine Leg Overs Trunk Circles Hip Circles
Walking Lunge Thrusts Trunk Twists Prone Leg Overs
Walking Quad Stretch Eight Count Body Builder Wideouts Supine Leg Overs

combat fit. combat ready.


PUSH
Vertical
Ammo Can Press
Barbell Explosive Calf Raises
Barbell Military Press
Double Kettlebell Push Press
Dumbbell Arnold Press
Dumbbell Shoulder Press
Kettlebell Military Press
Push Press
Split Jerk
PUSH
Horizontal
Barbell Bench Press
Barbell Close Grip Bench Press
Dumbbell Bench Press
Dumbbell Incline Bench Press
Dumbbell Push-Up
Dumbbell Push-Up w/ Row
Traveling Push-up
TRX Chest Press
TRX Incline Press
TRX Push Up
TRX Spider Man Push-up
TRX Tricep Press
PUSH
BALLISTIC
Alternating Plyo Push-up
Clap Chest Push-up
Clap Push-up
Depth Push-up
Lying Chest Throw
Med Ball Underhand Throw
Plyo Push-Up (Single Arm)
Plyo Push-Up Hands Out
PUSH
Cook Hip Lift
Split Squat Med Ball Chest Pass
TRX Clock Press
TRX Hip Press
strength and power
FOUndational movements
WARRIOR HITT
PULL Lunge rotation squat hinge plank
Horizontal LATERAL Ballistic Front load Clean Dynamic
Ammo Can Row Ammo Can Lateral Lunge Med Ball Oblique Toss Barbell Front Squat Clean Hang Pull Rope Alternating Waves
Barbell Bentover Row Barbell Diagonal Lunge Med Ball Side Throw Dumbbell Lateral Squat Clean High Pull Rope Corkscrews
Dumbbell Bentover Row Barbell Lateral Lunge Med Ball Side Twist Toss Dumbbell Single Leg Squat Deadlift Rope Double Waves
Dumbbell Pull Over Barbell Rotational Lunge Rope Kneeling Throws Dumbbell Squat Hang Clean Rope Plank Pulls
Dumbbell Push-Up w/ Row Dumbbell Lateral Lunge Rope Standing Throws Dumbbell Sumo Squat Kettlebell Clean - Single Arm Rope Seated Alternating Waves
Kettlebell Renegade Row Dumbbell Rotational Lunge Kettlebell Goblet Squat Power Clean Rope Side Plank Spirals
Kettlebell Row-Single Arm Landmine Lateral Lunge Landmine Thrust Sandbag Clean Rope Side Plank Waves
Rope Squat Pulls Sandbag Rotational Lunge Sandbag Bear Hug Squat Sandbag Deadlift Rope Uppercuts
Sandbag Bent Over Row TRX Crossing Balance Lunge Sandbag Front Squat Sandbag Goodmorning Sandbag Lateral Bag Drag
Sandbag Single Grip Bent Over Row TRX Speed Skater Triple Extension
athlete HITT
PULL Lunge rotation squat hinge plank
Vertical Linear loaded Overhead / Back load SNATCH variable
Ammo Can Front Raise Rope Alternating Waves w/ Lunge Landmine Rotation Barbell Back Squat Dumbbell Snatch Figure 8's
Barbell Shrug Ammo Can Lunge Med Ball Figure 8's Barbell Lateral Squat Hang Snatch Flutter Kicks
Barbell Upright Row Barbell Forward Lunge Sandbag Cyclone Overhead Squat Power Snatch Hanging Flutter Kicks
Dead Hang Pull-Up Barbell Reverse Lunge Sandbag Kneeling Around the World Press Under Snatch Hang Pull Hanging Knee Raises
Dumbbell 3 Way Shoulder Raise Barbell Split Squat Sandbag Standing Around the World Quick Drop Snatch High Pull Hanging Leg Lowers
Dumbbell Bicep Curl Dumbbell Lunges Sandbag Overhead Squat Leg Lowers
Dumbbell Hammer Curl Dumbbell Split Squat Sandbag Shoulder Squat Med Ball Circuit
Kettlebell Upright Row Kettlebell Overhead Lunge Med Ball Crunch
Med Ball Slams Kettlebell Overhead Lunge-Single Arm Med Ball Partner Toss
Rope Power Jacks Kettlebell Overhead Split Squat Med Ball Toe Touches
Sandbag Bicep Curl Rope Double Waves w/ Split Squat Med Ball V-Ups
Tire Flip Sandbag Balance Step Lunge Med Ball V-Ups - Single Leg
Sandbag Front Lunge Oblique Heel Touches
Sandbag Shoulder Lunge Prone Superman
Sandbag Suitcase Lunge Toe Touches
Split Jump w/ Med Ball Slam V-Ups
combat HITT
PULL Lunge rotation squat hinge plank
Suspended SUSpended resisted Unloaded variable suspended
TRX Bicep Curl TRX Abducted Lunge Hanging Oblique Knee Raises Box Depth Jump Ammo Can Deadlift TRX Atomic Oblique Push-Up
TRX Hamstring Curl TRX Balance Lunge Hanging Windmills Box Depth Jump to Sprint Ammo Can Deadlift-Single Leg TRX Atomic Push-Up
TRX High Row TRX Burpee Med Ball Russian Twist Box Jump Dumbbell Single Leg Deadlift TRX Crunch on Elbows
TRX Inverted Row TRX Lunge Med Ball Single Leg Woodchoppers Box Tuck Jump-Single Leg Kettlebell Swing TRX Crunch on Hands
TRX Low Row TRX Lunge W/ Hop Med Ball Wood Choppers Diagonal Bound Kettlebell Swing-Single Arm TRX Mountain Climber
TRX Mid Row TRX Split Squat Russian Twist Frog Jumps Pike Jumps TRX Oblique Crunch
TRX Pull-up TRX Sprinter Start Lateral Box Jumps Romanian Deadlift (Barbell) TRX Pendulum
TRX Row (Single Arm) TRX Sprinter Start w/ Hop Lateral Squat Jumps Romanian Deadlift (Dumbbell) TRX Pike
TRX Sprinters Row TRX Step Back Lunge Lateral Squat Jumps TRX Plank on Elbows
Prisoner Squat Jumps TRX Plank on Hands
Split Squat Jump Combo TRX Side Plank
Star Jumps TRX Supline Plank on Hands
TRX Jump Squat TRX V-Sit
TRX Jump Squat-Single Leg
TRX Overhead Squat
TRX Squat
reload hitt
PULL Lunge rotation squat hinge plank
TRX Clock Pull Half Kneeling Curl to Press Half Kneeling with Rotation TRX Assisted Bottom Up Squat Kettlebell Double Windmill 3 Way Plank
TRX Overhead Back Extension Reverse Lunge w/ Hamstring Curl Med Ball Arch Chops TRX Assisted Squat Kettlebell Double Windmill Curl to Press Farmers Carry
TRX Split Fly TRX Cossack TRX Long Torso Stretch TRX Assisted Squat to Press Kettlebell Windmill Mountain Climber
TRX Forward Lunge w/ Hip Flexor Stretch TRX Power Pull TRX Single Leg Squat TRX Active Straight Leg w/ Core Activation TRX Body Saw
TRX Half Kneeling Roll Out TRX Resisted Torso Rotation TRX Split Squat (w/M Deltoid Fly) TRX Hip Drop TRX Hip Abduction
TRX Half Kneeling Split Squat TRX T-Spine Rotation TRX Split Squat (w/T Deltoid Fly) TRX Hip Hinge TRX Hurdle Step w/Core Activation
TRX Half Kneeling Y Fly T-Spine Reach and Rotate TRX Split Squat (w/Y Deltoid Fly) TRX Hip Hinge (Single Leg)
combat fit. combat ready.
 speed, agility &
endurance
athlete hitt combat HITt warrior hitt reload hitt
acceleration max speed agility endurance
3 Hop Starts Ankling cones 10 Yd. Resisted Carioca Shuttle
A-Skip Ankling w/ Butt Kick 20-yard Cone Weave 10 Yd. Resisted Forward Shuttle
Broad Jump Starts B-Skip Cone Attack and Retreat 10 Yd. Resisted Shuffle Shuttle
Falling Starts Butt-Kickers Cone Box Drill #1 100 Yd. Gassers
Mountain Climber Starts Fast Claw Series Cone Box Drill #2 Forward Sled Pull
Prone Starts Straight Leg Shuffle Cone Combat Glide Shuffle 300 Yd. Shuttle
Push Up Starts Assisted/Overspeed Sprints Cone Goalie Drill 10 Yd. Crossover Runs
TRX Sprinter Start Series Straight Leg Shuffle to Sprint Cone Hour Glass Drill 5-15 Shuffle to Sprint
Wall Drill Series Sprints Cone J-Hook Reverse Sprint 60 Yd. Chest Press Sprawl
Parnter Resisted Start w/ Release Cone Lateral W-Slide 60 Yd. Overhead Sprawl
Harness Resisted Sprint w/Release Cone M-Drill 60 Yd. Reverse Carioca Shuttle
Prone 3 Cone Drill 60 Yd. Reverse Shuttle
Prone 5-10-5 Cone Drill 60 Yd. Shuttle
Prone Cone T-Drill 60 Yd. Shuttle w Carioca
Cone W-Drill 60 Yd. Shuttle w Shuffle
Cone X-Drill Hills - Shuffle
Cone Zig Zag Drill Hills - Sprint
ladders Reverse Sled Pull
Ladder Carioca
Ladder High Knees
Ladder Hop Scotch
Ladder Hop Scotch - Leg Lift Alternate
Ladder Hop Scotch - Single Leg Lift
Ladder Icky Shuffle
Ladder In In / Out Out - Forward
Ladder In In / Out Out - Lateral
Ladder Scissor Switch
Ladder Single Leg Front/Back Hops - Lateral
Ladder Single Leg Side Hops - Forward
Ladder Skiers
hurdles
Hurdle Crossover Run
Hurdle Crossover Skip
Hurdle Hops - Forward
Hurdle Hops - Forward/Backward
Hurdle Hops - Lateral
Hurdle Hops SL - Forward
Hurdle Hops SL - Forward/Backward
Hurdle Hops SL - Lateral
Hurdle Lateral Skip
Hurdle Lateral Step Over Run
Hurdle Sprint Progression

combat fit. combat ready.

 mobility & flexibility
Mobility Flexibility
Ankle Mobility Chest Stretch
Bretzal Cross Body Stretch
Elbow to Instep Glute Stretch
1/2 Kneeling Dorsiflexion Hamstring Stretch
1/2 Kneeling Hip Flexor Hip Flexor Stretch
T-Spine Rib Grab Neck Stretch
Quadricep Stretch
Shoulder Stretch
Side Bend Stretch
Sumo Stretch
Triceps Stretch
Upper Back Stretch

combat fit. combat ready.

 Recovery &
Mobility

Foam Rolling Mobility Activation Functional Circuit

Calf Ankle Mobility Active Straight Leg w/ Core Activation TRX Reverse Lunge
TFL Bretzal Assisted Squat to Press TRX Squat to Press
Piriformis Elbow to Instep Assisted Squat TRX Single Leg Squat TRX
Lower Back 1/2 Kneeling Dorsiflexion Kneeling Split Squat TRX Farmers Carry
Upper Back 1/2 Kneeling Hip Flexor Overhead Squat TRX Mountain Climber
Lats T-Spine Rib Grab Kneeling Y Fly TRX Jack Series
Quad Hurdle Step w/Core Activation TRX 3 Way Plank
Foot Cook Hip Lift Assisted bottom up Squat
Shin 1/2 Kneeling W/Rotation Bear Crawl
Hamstring Med Ball Woodchoppers TRX Hip Hinge (Single Leg)
Inner Thigh Carioca
Hip Flexor Half Kneeling Curl to Press
Glute Split Squat Med Ball Chest Pass

combat fit. combat ready.