This is a 6 week preparation program designed to help improve overall full body strength and conditioning to help you prepare for your next hunt. This also includes stress and situational shooting activities so you learn and improve on shooting under pressure and situations that help you improve your ability to hunt harder, longer and smarter.
Designed by professional strength coach and NSCA 2020 Professional Strength of the Year Joel Raether who is an avid elk hunter and outdoorsman.
FeaturesA1
Kneeling Hip Flexor Stretch
1 x 3
A2
Deep Squat Stretch
1 x 3
A3
Lying Knee to Knee Stretch (Hip Internal Rotation)
1 x 6
A4
Hamstring Rope Stretch
1 x 3
A5
Butterfly Stretch
1 x 0:20
A6
Calf Stretch
1 x 0:20
A7
Chest Stretch
1 x 0:20
B1
Goblet Squat
3 x 10
B2
Plank
3 x 0:20
B3
Glute Bridge
3 x 0:10
B4
Shoot
3 x 10 @ 2
C1
Alternating DB Bench
3 x 10
C2
Side Plank
3 x 0:15
C3
Wall Presses
3 x 0:10
C4
Shoot
3 x 20 @ 2
D1
Bleacher Step up
4 x 0:30 @ 20 lb
D2
1 arm cable row
4 x 12
D3
Kneeling Plate Hold
4 x 0:15
E
Walk/Run
1 x 15:00
F
Walking Lunges
1 x MAX
A
Dynamic Activation
1 x 0:50
B1
Walking Lunges
3 x 10
B2
Shoulder Taps
3 x 8
B3
Bench Dips
3 x 10
C1
Step-Ups
3 x 8
C2
Heel Taps
3 x 8
C3
Prone Walk Outs
3 x 5
D
DB Farmer's Carry
3 x MAX
E
Hike
1 x 15:00
F1
Kneeling Hip Flexor Stretch
F2
Deep Squat Stretch
F3
Lying Knee to Knee Stretch (Hip Internal Rotation)
F4
Hamstring Rope Stretch
F5
Butterfly Stretch
F6
Calf Stretch
F7
Lat & Pec Stretch
Conditioning
A
Warm - Up: Lower
Foam Roll - IT bands , Quads, Glutes, Upper Bock, Adductors, Calves - 10 passes each 90/90 Rockers - Seated - 8 each way Stretch Strap Series - 6 each way Ankle Series - forward, big toe, little toe - keep heel down - 6 of each Mini Bands Series - lateral, train tracks, monster walks, knee drops, stagger walks - 5 yds and back each
B1
Air Squat
3 x 12
B2
Push-Up
3 x 10
B3
Band Face Pull
3 x 12
C1
Walking Lunges
3 x 10
C2
Plank
3 x 0:01 @ 30
C3
Band Pull-Apart
3 x 12
D
Walk/Run
3 x 800 @ 7
E1
Lunge Stretch
2 x 00:20
E2
Pigeon Stretch
2 x 00:20
E3
Calf Stretch
2 x 00:20
E4
Lying Knee to Knee Stretch (Hip Internal Rotation)
2 x 00:20
Prep
A
Upper MOB Prep
Upper MOBS Series (Focus on breathing, relaxing and getting as much ROM as possible) Cat/Camel - 8 - From all 4's press spine upward as high as possible and exhale - then relax and allow spine to sag downward as far as possible. Kneeling Reach Backs - 8 each - From all 4's - put hand on head and rotate elbow downward and toward opposite elbow. Then rotate upward opening chest as far as possible and exhale at the top. Side lying floor sweeps - 5 each - lay on your side with arms extend out in front and knees and hips at 90*. Reach forward with the top hand and sweep hard across floor al the way around finishing with hand reaching into middle of back between shoulder blades. Seated wall slides - 8 (keep ribs down and back flat to wall) - seated against the wall with legs crossed if possible. put forearms on the wall and slide hands upward as far as possible keeping ribs down. Slide back down and repeat.
B1
Prone Walk Outs
3 x 5
B2
Cook Hip Lift
3 x 8
B3
Prone plank with March
3 x 0:30
B4
Shoot
3 x 3 @ 20, 30, 40
C1
DB Lateral Lunge
3 x 10
C2
Single Arm Farmer Walk
3 x 30
C3
Standing Pallof Press
3 x 0:15
C4
Shoot
3 x 3
D1
Prone Bench Hyper
3 x 10
D2
Quadruped Lift Offs
3 x 8
D3
Glute Med Side Plank
3 x 0:15
E
Walk/Run
1 x 20:00
F1
Kneeling Hip Flexor Stretch
F2
Deep Squat Stretch
F3
Lying Knee to Knee Stretch (Hip Internal Rotation)
F4
Hamstring Rope Stretch
F5
Butterfly Stretch
F6
Calf Stretch
F7
Lat & Pec Stretch
Let Hunt Hike Harvest help you be the most prepared you can be for your next hunt! Our coaches have 20 years of professional level strength and conditioning some of the highest level athletes and we are passionate bowhunters! Let us share our knowledge an
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