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H2F Program | 197th Infantry Brigade
Strengthening Soldier readiness through integrated performance and wellness support.
Weekly Training Exercises
Week 1 Exercises
Suitcase Carry
Kettlebell Goblet Squat
Bird Dog
Single Arm Kettlebell Bent Over Row
Reverse Lunge
Side Plank
Supine Single-Leg Glute Bridge
Seated Kettlebell Overhead Press, Crossed Legged
Front Leaning Rest w/ Shoulder Tap
Prone I/Y/T
Goblet Squat
Week 2 Exercises
Side Plank
Supine single-Leg Glute Bridge
Seated Kettlebell overhead Press, Crossed-Legged
Front Leaning Rest w/ Shoulder Tap
Prone I/Y/T Raises
Goblet Squat
Suitcase Carry
Negative Push-up
Kettlebell Goblet Split Squat
Bird Dog
Single Arm Kettlebell Bent Over Row
Hex Bar Deadlift
Week 3 Exercises
Side Plank
Supine Single-Leg Glute Bridge
Front Leaning Rest w/ Shoulder Tap
Prone I/Y/T Raises
Goblet Squat
Suitcase Carry
Negative Push-up
Kettlebell Goblet Split Squat
Front Plank
Single Arm Kettlebell Bent Over Row
Hex Bar Deadlift
Week 4 Exercises
Side Plank
Supine Single-Leg Glute Bridge
Kneeling Kettlebell Overhead Press
Plank Kettlebell Pull Through
Prone I/Y/T Raises
Goblet Squat
Suitcase Carry
Negative Push-up
Kettlebell Goblet Squat
Front Plank
Single Arm Kettlebell Bent Over Row
Hex Bar Deadlift
Week 5 Exercises
Bent Over I/Y/T
Alternating Kettlebell Floor Press
Kettlebell Glute Bridge
Pull-up, 3 count Negative
Seated Overhead Kettlebell Press w/ Legs Extended
Goblet Squat
Prone A Pulls
Alternating Kettlebell Overhead Press
Kettlebell Goblet Split Squat
Plate Floor Press
Double Kettlebell Bent Over Row
Romanian Deadlift
Week 6 Exercises
Side Plank
Supine Single-Leg Glute Bridge
Pull-up
Plank Kettlebell Pull Through
Seated Overhead Kettlebell Press w/ Legs Extended
Goblet Squat
90 Degree Elbow, Forearm Plate Carry
Alternating Kettlebell Overhead Press
Kettlebell Lateral Lunge
Plate Floor Press
Sled Row
Hex Bar Deadlift
Week 7 Exercises
90 Degree Elbow, Forearm Plate Carry
Kettlebell Lateral Lunge
Pull-up
Plank Kettlebell Pull Through
Seated Overhead Kettlebell Press w/ Legs Extended
Lateral Bent Knee Toe Walk
Glute Bridge Pullover
Russian Twist
Side Plank
Squat
Bent over I/Y/T
1/2 Kneeling Overhead Press
Suitcase Carry
Chin-up
Kettlebell Reverse Lunge
Decline Push-up
Sled Row
Hex Bar Deadlift
Week 10 Exercises
Suitcase Carry
Chin-up
Kettlebell Reverse Lunge
Hand Release Push-up
Kettlebell Alternating Row
Hex Bar Deadlift
Kettlebell Bent Over Row
Suitcase Kettlebell Deadlift
Pull-up
Push-up
Week 11 Exercises
Bodyweight Lateral Lunge
Chin-up 5 Count Negative
Standing Power Throw
Dead Bug
Broad Jump
Hex Bar Deadlift
Kettlebell Bent Over Row
Suitcase Kettlebell Deadlift
Pull-up
Push-up
Week 13 Exercises
Supine Single-Leg Glute Bridge
Prone I/Y/T Raises
Push-up
Squat
Front Plank
Kettlebell Alternating Row
Kettlebell Floor Press
Dead Bug
Medicine Ball Slam
Hex Bar Deadlift
Week 14 Exercises
Bodyweight Lateral Lunge
Chin-up 5 Count Negative
Standing Power Throw
Dead Bug
Broad Jump
Hex Bar Deadlift
Week 16 Exercises
Front Plank
Kettlebell Alternating Row
Kettlebell Floor Press
Dead Bug
Medicine Ball Slam
hex Bar Deadlift
Week 17 Exercises
Bodyweight Lateral Lunge
Chin-up 5 Count Negative
Standing Power Throw
Dead Bug
Broad Jump
Hex Bar Deadlift
Week 18 Exercises
Front Plank
Kettlebell Alternating Row
Kettlebell Floor Press
Dead Bug
Medicine Ball Slam
Hex Bar Deadlift
Week 19 Exercises
Kettlebell Bent Over Row
Suitcase Kettlebell Deadlift
Pull-up
Push-up
Bodyweight Lateral Lunge
Chin-up 5 Count Negative
Standing Power Throw
Dead Bug
Broad Jump
Hex Bar Deadlift
Week 21 Exercises
Bodyweight Lateral Lunge
Chin-up 5 Count Negative
Standing Power Throw
Broad Jump
Front Plank
Kettlebell Alternating Row
Kettlebell Floor Press
Dead Bug
Medicine Ball Slam
hex Bar Deadlift
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