Backcountry Hunting
Five-Five Performance
HuntingPrepare your body for the rigors of the backcountry with the Backcountry Hunters 12-Week Program, designed for strength, endurance, and durability. This program builds the physical capacity needed to handle long hikes, heavy packs, challenging terrain, and the unpredictable demands of hunting.
Over 12 weeks, you’ll progress through a structured plan that develops:
Strength: Build total-body power to move efficiently in rugged environments. Endurance: Increase stamina for long treks and sustained activity. Durability: Strengthen joints, connective tissue, and core for injury prevention. Work Capacity: Train your body to perform at a high level for extended periods.
Whether you’re an experienced hunter, an athlete, or simply looking to challenge yourself in the outdoors, this program prepares you to perform safely, effectively, and confidently in the field.
A1
Foam Roll
1 x 5:00
A2
Stationary Bike
1 x 3:00
A3
T.C. Ground Activation & Mobility
B
Trap Bar Deadlifts
4 x 5 @ 7
C
Front Foot Elevated Split Squat
3 x 6
D
Lat Pulldown
4 x 8
E
DB Bench Press
4 x 8
F
Front Rack Carry
3 x 30
A
Pack Ruck
1 x 15 @ 45:00
B1
Calf Raise
3 x 20
B2
Tibialis Raises
3 x 20
C
Band Hip Flexor Stretch
2 x 1:00
A
Foam Roll
Prep
B
Iron Core
Front Plank w/ Hip Extension x 10 total Reps Side Plank w/ Leg Lift x 10 reps each side High Plank Knee to Opposite Elbow x 10 reps each side Supine High Plank Knee to Chest marches x 10 reps each side Crunches x 20 reps Chop Crunch x 10 reps each side Alternating Push Dead bugs x 10 reps each side
Prep
C
Hip Mobility Circuit
Fire Hydrants x 5 each side Hip Circles Forward x 5 each side Hip Circles Backward x 5 each side Supine Straight Leg Kicks x 5 each side Side Lying Straight Leg Raise x 5 each side Rock 'n Rolls x 10 reps
D
DB Step Up
4 x 8
E
Romanian Deadlift
3 x 10 @ 7
F1
Incline DB Bench Press
3 x 10 @ 7
F2
Chest-Supported DB Row
3 x 10 @ 7
Conditioning Circuit
G
3-4 Rounds Heavy Prowler or Sled Push 20-30 yds KB Swings x 10 Reps Push Ups x 15-20 Reps MB Slams x 10 Reps 1 Minute Rest between Rounds, Minimal rest between exercises.
A
Dynamic Stretch
B
Hill Sprints
1 x 10 @ 20
C
Assault Bike
1 x 8
D
Step-Ups
3 x 60 @ 0 lb
A
Foam Roll
Standing Dynamic Warm Up
B
10 Reps of each of the following: 3 Way Neck - Flexion/extension, Lateral Flexion, Neck Circles 3 Way Shoulder - Arm Circles Forward/Backward, Chest Fly OR Hugs, Arm Swings Forward/Backwards 3 Way Torso - Touch Toes-Reach to Sky, Wide Stance Lateral Reach, Trunk Twist 3 Each Way of the following: Prone Scorpions Knee Hug + Reverse Lunge Overhead Reach Lateral Lunge to Curtsy Lunge SL Balance RDL to Knee Drive Hip Cradle to Figure 4 Forward Lunge to Reverse lunge Good Morning x 10 Body Weight Squat x 10
C
Tempo Goblet Squat
3 x 10
D
Single Leg RDL
3 x 8
E1
Kneeling Single Arm Cable Row
3 x 8
E2
Kneeling Landmine Press
3 x 12
F1
Pallof Press
3 x 10
F2
Side Plank
3 x 0:30
F3
4-Way Dead Bug
3 x 10
G
Suitcase Carry
3 x 40
A
Pack Ruck
