Hunt Prep
Spear Strength Wellness
Archery, HuntingFitness isn’t just about how you look—it’s about being capable, resilient, and ready for whatever the backcountry throws your way. Strength and conditioning are the foundation of mental toughness, safety, and confidence when you’re miles from the trailhead. Here’s the truth: in order to do hard things, you have to train hard things. This 4-week program is built with minimal equipment so you can train anywhere, and it includes archery-specific drills designed to improve draw strength, stability, and endurance—helping bowhunters shoot stronger and stay pain-free all season. Don’t let uncertainty about where to start or what to follow hold you back. Step into Hunt Prep, build real backcountry strength, and live your adventure with confidence.
Recovery
A
Full Body Mobility
Set a timer for 1 minute and hold each position Jefferson Curl Walkouts Hip Drives Down Dog Calf Stretch, alternate sides Crab Reach, alternate sides Groiners, alternating sides Frog Tspine, alternating sides Quadruped Wiggle Ham Hip Rocker, each side Adductor Rocker, each side 90/90 Hip Rolls Hook Lying Scorpion Glute Leg Sweep, each side Banded Pigeon Rockers, each side Prone Shoulder Swimmers
A
Ruck
Prep
A
BCG Lower Body Warm-up
Warm Up: Go through the list once with intension Knee Hug x 30sec each side Ham Hip Rocker x30sec each side Pigeon Stretch x 30sec each side Fire Hydrant x8 each side Air Squat x10 Body Weight Split Squat x8 each side Glute Bridge x10
B1
Goblet Squat
3 x 10
B2
DB RDL
3 x 10
C1
DB Floor Press
3 x 10
C2
DB Renegade Row
3 x 8
D1
Side Plank Hip Taps
3 x 8
D2
Soleus Raise
3 x 8
D3
Mini Band Leg Lifts
3 x 10
Prep
A
BCG Warm-Up, Full Body
Warm Up: Go through the list once with intension Scorpion x10 Cat Cow x10 Bird Dog x10 Thread the Needle x10 Donkey Kick x10 each side Air Squats x10 Lateral Lunge x8 each side Forward Arm Circles x10 Backward Arm Circles x10 Push Up Plus x10
Circuit
B
AMRAP (As Many Rounds As Possible) x 18minutes -DB Thruster x6 -Walkouts x8 -Jump Squats x10 - Sit Ups x12 **ALTERNATE EXERCISES** Jump Squat > Bodyweight Squat : https://www.youtube.com/watch?v=l83R5PblSMA
A
Long Bow Holds
3 x 1 @ 0:45
Bow Draw Position Changes
B
Go through each Position change 3x Seated Draw to Standing Release x3 Ground Seated Draw to Ground Kneeling Release x3 Ground Kneeling Draw to Standing Release x3
Prep
A
BCG Warm-Up, upper
Warm-up: Go through the list once with intension Walkouts x10 Band Pull Apart x10 DB Bent Over I, Y, T x3 each **go really light on this one! Push Up x10 Deadbug x10
B1
DB Front Squat
3 x 10
B2
DB Lateral Lunge
3 x 8
C1
1-Arm DB Row
3 x 10
C2
DB Pullover
3 x 10
D1
Russian Twist
3 x 10
D2
Single Leg Calf Raise
3 x 10
D3
Mini Band Frog Knee Tuck
3 x 10
Prep
A
BCG Warm-Up, Full Body
Warm Up: go through the list once with intention Scorpion x10 Cat Cow x10 Bird Dog x10 Thread the Needle x10 Donkey Kick x10 each side Air Squats x10 Lateral Lunge x8 each side Glute Bridge x10
Circuit
B
TABATA 30s On: 30s Off ; 4 Rounds **If you're feeling spicy, you can throw on your pack and do this circuit! 1) Box Cross Over Step Ups 2) DB Suitcase Squat to Overhead Press 3) Walking Lunge 4) DB Plank Pull Through 5) Leg Up Downs
A
Slow Bow Draws
3 x 3
B
Bow Let Downs
3 x 2
Prep
A
BCG Lower Body Warm-up
Warm Up: go through the list once with intention Knee Hug x 30sec each side Kneeling Hip Flexor x30sec each side Pigeon Stretch x 30sec each side Fire Hydrant x8 each side Air Squat x10 Bodyweight Knees Over Toes x10 Glute Bridge x10
B1
DB Split Squat
3 x 8
B2
DB Split Stance RDL
3 x 8
C1
DB Wide Bent Over Row
3 x 10
C2
DB Floor Chest Fly
3 x 10
D1
Plank Hold
3 x 0:30
D2
Pogo Jumps
3 x 20
D3
Lateral Band Walks
3 x 12
A
Ruck
Recovery
A
Full Body Mobility
Set a timer for 1 minute and hold each position Jefferson Curl World's Greatest, each side Frog Tspine, alternating sides Adductor Rocker, each side 90/90 Hip Rolls Hook Lying Glute Leg Sweep, each side Cat Cow Quadruped Wiggle Bird Dog Hip Drives Swimmers
