movement prep

ACTIVE Dynamic Warm-Up

Athlete hitt
Long Strider
Split Jack Forward
General Mobility Stationary Forward Lunge
Stationary Reverse Lunge
Supine Straight Leg Raise

combat hitt

warrior hitt

Frontal Leg Swings

Scorpions
Stationary Squat
Trunk Circles
Trunk Twists

Highland Fling
Knee To Elbow Push-Up
Plank Leg Extension
Sagittal Leg Swings
Side Straddle Hops

Walking Knee Hug

Walking Leg Cradle
Walking Lunge
Muscle Activation Walking Lunge - Elbow to Instep
Walking Lunge w/ Side Reach
Walking Lunge w/ Twist
Walking Quad Stretch

Bear Crawl
Crab Walk
Frankenstein
Inchworm
Single Leg Balance
Spiderman

Cross-Over Lunge
Cross-Over Walk
Diagonal Lunge
Lateral Lunge
Lateral Squat Wave
Lateral Step Squat
Monster Walk

Eight Count Body Builder

Mountain Climbers
Dynamic Mobility
Split Squat Drops
Squat Drops

Frog Thrust w/ Jump

Frog Thrust
Jump Thrust
Thrusts

Burpees
Groiners
Speed Skaters
Wideouts

Back Peddle Reach

Butt-Kicks
Straight Leg Shuffle - 50%
Straight Leg Shuffle - 75%
Straight Leg Shuffle - 100%

Build-Up - 100%
Build-Up - 50%
Build-Up - 75%
Carioca
Carioca w/ Knee Drive
Lateral Cross-Over Skip
Lateral Shuffle
Lateral Skip
Side Slide w/ Arm Swing

Transit Mobility

Build-Up - 100%
Build-Up - 50%
Build-Up - 75%
High Knees
Lunge w/ Power Skip
Power Skip (Distance)
Power Skip (Height)

combat fit. combat ready.

reload hitt
Arm Circles
Fire Hydrants
Heel / Toe Raise
Hip Abduction
Hip Adduction

Knee Circles
Lateral Side Bends
Prone Leg Overs
Supine Leg Overs
Trunk Flexion / Extension

EXERCISES

WARRIOR HITT TEMPLATE

movement prep
SETS

distance

Reps

NOTES: Exercises with 2 sets = 1 set going in one direction and then another set coming back in the opposite direction.

AGILITY
EXERCISES

SETS

REST

NOTES: Drills can be performed as a circuit or stand-alone exercises. Perform each cone movement 2 times in each
direction when applicable.

EXERCISES

strength and power

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.

EXERCISES

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

COMBAT FIT. COMBAT

READY.

movement prep
ACTIVE Dynamic Warm-Up

Muscle Activation

General Mobility

Athlete hitt

combat 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

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

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

transit mobility

warrior hitt

Monster Walk

High Knees

Back Peddle Reach

Carioca

Lunge w/ Power Skip

Butt-Kicks

Carioca w/ Knee Drive

Power Skip (Distance)

Straight Leg Shuffle - 50%

Lateral Cross-Over Skip

Power Skip (Height)

Straight Leg Shuffle - 75%

Lateral Shuffle

Straight Leg Shuffle - 100%

Lateral Skip

dynamic mobility

Side Slide w/ Arm Swing

Build-Up - 100%

Build-Up - 100%

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.

strength and power

FOUndational movements
WARRIOR HITT
PUSH

PULL

Lunge

rotation

squat

hinge

plank

Vertical

Horizontal

LATERAL

Ballistic

Front load

Clean

Dynamic

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

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

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

Med Ball Oblique Toss

Med Ball Side Throw
Med Ball Side Twist Toss
Rope Kneeling Throws
Rope Standing Throws

Barbell Front Squat

Dumbbell Lateral Squat
Dumbbell Single Leg Squat
Dumbbell Squat
Dumbbell Sumo Squat
Kettlebell Goblet Squat
Landmine Thrust
Sandbag Bear Hug Squat
Sandbag Front Squat

Clean Hang Pull

Clean High Pull
Deadlift
Hang Clean
Kettlebell Clean - Single Arm
Power Clean
Sandbag Clean
Sandbag Deadlift
Sandbag Goodmorning
Triple Extension

Rope Alternating Waves

Rope Corkscrews
Rope Double Waves
Rope Plank Pulls
Rope Seated Alternating Waves
Rope Side Plank Spirals
Rope Side Plank Waves
Rope Uppercuts
Sandbag Lateral Bag Drag

athlete HITT
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

PULL

Lunge

Vertical
Ammo Can Front Raise
Barbell Shrug
Barbell Upright Row
Dumbbell 3 Way Shoulder Raise
Dumbbell Bicep Curl
Dumbbell Hammer Curl
Kettlebell Upright Row
Med Ball Slams
Rope Power Jacks
Sandbag Bicep Curl

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
Rope Double Waves w/ Split Squat
Sandbag Balance Step Lunge
Sandbag Front Lunge
Sandbag Shoulder Lunge
Sandbag Suitcase Lunge
Split Jump w/ Med Ball Slam

rotation

squat

loaded
Landmine Rotation
Med Ball Figure 8's
Sandbag Cyclone
Sandbag Kneeling Around the World
Sandbag Standing Around the World

hinge

Overhead / Back load

Barbell Back Squat
Barbell Lateral Squat
Overhead Squat
Press Under
Quick Drop
Sandbag Overhead Squat
Sandbag Shoulder Squat

SNATCH
Dumbbell Snatch
Hang Snatch
Power Snatch
Snatch Hang Pull
Snatch High Pull

plank
combo
Figure 8's
Flutter Kicks
Hanging Flutter Kicks
Hanging Knee Raises
Hanging Leg Lowers
Leg Lowers
Med Ball Circuit
Med Ball Crunch
Med Ball Partner Toss
Med Ball Toe Touches
Med Ball V-Ups
Med Ball V-Ups - Single Leg
Oblique Heel Touches
Prone Superman
Toe Touches
V-Ups

combat HITT
PUSH
BALLISTIC
Alternating Plyo Push-up
Clap Chest Push-up
Clap Push-up
Depth Push-up
Diagonal Bound
Frog Jumps
Lateral Box Jumps
Lateral Squat Jumps
Lying Chest Throw
Med Ball Underhand Throw
Plyo Push-Up (Single Arm)
Plyo Push-Up Hands Out
Prisoner Squat Jumps

PULL
Suspended
TRX Bicep Curl
TRX Hamstring Curl
TRX High Row
TRX Inverted Row
TRX Low Row
TRX Mid Row
TRX Pull-up
TRX Row (Single Arm)
TRX Sprinters Row

Lunge
SUSpended
TRX Abducted Lunge
TRX Balance Lunge
TRX Burpee
TRX Lunge
TRX Lunge W/ Hop
TRX Split Squat
TRX Sprinter Start
TRX Sprinter Start w/ Hop
TRX Step Back Lunge

rotation

squat

resisted
Hanging Oblique Knee Raises
Hanging Windmills
Med Ball Russian Twist
Med Ball Single Leg Woodchoppers
Med Ball Wood Choppers
Russian Twist

Unloaded
Box Depth Jump
Box Depth Jump to Sprint
Box Jump
Box Tuck Jump-Single Leg
Lateral Squat Jumps
Prisoner Squat Jumps
Split Squat Jump Combo
Star Jumps
TRX Jump Squat
TRX Jump Squat-Single Leg
TRX Overhead Squat
TRX Squat

hinge
variable
Ammo Can Deadlift
Ammo Can Deadlift-Single Leg
Dumbbell Single Leg Deadlift
Kettlebell Swing
Kettlebell Swing-Single Arm
Pike Jumps
Romanian Deadlift (Barbell)
Romanian Deadlift (Dumbbell)

plank
suspended
TRX Atomic Oblique Push-Up
TRX Atomic Push-Up
TRX Crunch on Elbows
TRX Crunch on Hands
TRX Mountain Climber
TRX Oblique Crunch
TRX Pendulum
TRX Pike
TRX Plank on Elbows
TRX Plank on Hands
TRX Side Plank
TRX Supline Plank on Hands
TRX V-Sit

reload hitt
PUSH
Cook Hip Lift
Split Squat Med Ball Chest Pass
TRX Clock Press
TRX Hip Press

PULL
TRX Clock Pull
TRX Overhead Back Extension
TRX Split Fly

Lunge
Half Kneeling Curl to Press
Reverse Lunge w/ Hamstring Curl
TRX Cossack
TRX Forward Lunge w/ Hip Flexor Stretch
TRX Half Kneeling Roll Out
TRX Half Kneeling Split Squat
TRX Half Kneeling Y Fly

rotation
Half Kneeling with Rotation
Med Ball Arch Chops
TRX Long Torso Stretch
TRX Power Pull
TRX Resisted Torso Rotation
TRX T-Spine Rotation
T-Spine Reach and Rotate

squat
TRX Assisted Bottom Up Squat
TRX Assisted Squat
TRX Assisted Squat to Press
TRX Single Leg Squat
TRX Split Squat (w/M Deltoid Fly)
TRX Split Squat (w/T Deltoid Fly)
TRX Split Squat (w/Y Deltoid Fly)

combat fit. combat ready.

hinge
Kettlebell Double Windmill
Kettlebell Double Windmill Curl to Press
Kettlebell Windmill
TRX Active Straight Leg w/ Core Activation
TRX Hip Drop
TRX Hip Hinge
TRX Hip Hinge (Single Leg)

plank
3 Way Plank
Farmers Carry
Mountain Climber
TRX Body Saw
TRX Hip Abduction
TRX Hurdle Step w/Core Activation

speed, agility &

endurance
athlete hitt
acceleration

combat HITt
max speed

3 Hop Starts

Ankling

A-Skip
Broad Jump Starts

Ankling w/ Butt Kick

B-Skip

Falling Starts
Mountain Climber Starts

warrior hitt
agility
CONES

reload hitt
endurance
10 Yd. Resisted Carioca Shuttle

20-yard Cone Weave

10 Yd. Resisted Forward Shuttle

10 Yd. Resisted Shuffle Shuttle

Butt-Kickers
Fast Claw Series

Cone Attack and Retreat

100 Yd. Gassers

Cone Box Drill #1

Forward Sled Pull

Prone Starts
Push-Up Starts

Straight Leg Shuffle

Assisted/Overspeed Sprints

Cone Box Drill #2

Cone Combat Glide Shuffle

300 Yd. Shuttle

10 Yd. Crossover Runs

TRX Sprinter Start Series

Straight Leg Shuffle to Sprint

Cone Goalie Drill

5-15 Shuffle to Sprint

Wall Drill Series

Sprints

Cone Hour Glass Drill

60 Yd. Chest Press Sprawl

Cone J-Hook Reverse Sprint

Cone Lateral W-Slide

60 Yd. Overhead Sprawl

60 Yd. Reverse Carioca Shuttle

Cone M-Drill

60 Yd. Reverse Shuttle

Prone 3 Cone Drill

Prone 5-10-5 Cone Drill

60 Yd. Shuttle
60 Yd. Shuttle w Carioca

Prone Cone T-Drill

60 Yd. Shuttle w Shuffle

Cone W-Drill

Hills - Shuffle

Cone X-Drill
Cone Zig Zag Drill

Hills - Sprint
Reverse Sled Pull

Parnter Resisted Start w/ Release

Harness Resisted Sprint w/Release

LADDERS
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

combat fit. combat ready.

Hurdle Hops SL - Forward/Backward

mobility &
flexibility
flexibility

Core stability
Mobility

GENERAL Core

GENERAL FLEX

TRX FLEX

TRX Atmoic Push Up

MB Circuit

Chest Stretch

TRX Abducted Lunge

TRX Atomic Oblique Push Up

TRX Crunch - Elbows
TRX Crunch - Hands
TRX Hip Drop
TRX Mountain Climber
TRX Oblique Crunch - Hands
TRX Pike
TRX V-Sit

MB Front Chops
MB Partner Toss
MB Reach Through
MB Single Leg Chops
MB Single Leg V-Ups
MB Sit-Up Throw
MB Toe Touches
MB V-Ups

Cross Body Stretch

Glute Stretch
Hamstring Stretch
Hip Flexor Stretch
Neck Stretch
Quadricep Stretch
Shoulder Stretch
Side Bend Stretch

TRX Cossack
TRX Forward Lunge w/Hip Flexor Stretch
TRX Half Kneeling Roll Out
TRX Hip Hinge (SL)
TRX Hip Hinge (Wide Stance)
TRX Long Torso Stretch
TRX Overhead Squat
TRX Split Fly

Flutter Kicks
Leg Lowers
Oblique Heel Touches
Prone Superman
Toe Touches
V-Ups

Sumo Stretch
Triceps Stretch
Upper Back Stretch

TRX Split Squat (w/M Deltoid Fly)

TRX Split Squat (w/T Deltoid Fly)
TRX Split Squat (w/Y Deltoid Fly)
TRX T-Spine Rotation
TRX Wall Slides (Facing Away)
TRX Wall Slides (Facing Away) - Alt.
TRX Wall Slides (Stand Facing)
TRX Wall Slides (Stand Facing ) - Alt.

combat fit. combat ready.

Recovery &
Mobility
Foam Rolling

Mobility

Activation

Calf

Ankle Mobility

Active Straight Leg w/ Core Activation TRX

TFL
Piriformis
Lower Back
Upper Back
Lats
Quad
Foot
Shin
Hamstring
Inner Thigh
Hip Flexor
Glute

Bretzal
Elbow to Instep
1/2 Kneeling Dorsiflexion
1/2 Kneeling Hip Flexor
T-Spine Rib Grab

Assisted Squat to Press TRX

Assisted Squat TRX
Kneeling Split Squat TRX
Overhead Squat TRX
Kneeling Y Fly TRX
Hurdle Step w/Core Activation TRX
Cook Hip Lift
1/2 Kneeling W/Rotation
Med Ball Woodchoppers

combat fit. combat ready.

Functional Circuit
Reverse Lunge
Squat to Press
Single Leg Squat TRX
Farmers Carry
Mountain Climber
Jack Series
3 Way Plank
Assisted bottom up Squat
Bear Crawl
TRX Hip Hinge (Single Leg)
Carioca
Half Kneeling Curl to Press
Split Squat Med Ball Chest Pass