H3O DIY Prep

FAST Performance

Hunting, Archery

Coach

Joel Raether MAEd - CSCS*D

The H3O DIY program is designed to help big game high altitude hunters prepare better and maximize ability to hunt harder, go farther and be fully prepared to pack out heavy! This program focuses on improving strength, hip mobility, trunk and core stability and also heighten conditioning to prepare you to attack the mountain. The DIY program will also incorporate archery (or rifle) shooting drills to help you learn to shoot under fatirue and stress and situational shooting to enhance your ability to control and execute your shot when the moment comes.

$49

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DIY Benefits

Improve hiking and pack ability, Enhance lower and full body strength, heighten hip mobility, strengthen your core and build durability to maximize your packing ability after a successful hunt.

Go Further, Get Deeper

The H3O DIY program will help improve your endurance, strength and resilience to get you go further, get deeper and increase your odds of a successful hunt

Why DIY?

This program allows anyone to conduct this program with minimal to no gym equipment necessary. What's better? You will still get a tremendously well constructed and diverse program that will challenge you, help improve your preparation for this season.

Features

Programming 4 days per week

This program consists of 4 days a week of hunting specific exercises to increase lower body strength, core and conditioning to maximize your ability.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Exercises descriptions, videos and tracking help you mark progress and follow the program regardless of ability. Standard weight room is required.

Equipment

Required

Db's

Recommended

Barbell // Medicine balls // Kettlebell // Bands

Sample Week

Week 1 of 6-week program

Sunday

DIY Day 1/ Week 1

Kneeling Hip Flexor Stretch

1 x 3

Deep Squat Stretch

1 x 3

Lying Knee to Knee Stretch (Hip Internal Rotation)

1 x 6

Hamstring Rope Stretch

1 x 3

Butterfly Stretch

1 x 0:20

Calf Stretch

1 x 0:20

Chest Stretch

1 x 0:20

Goblet Squat

3 x 10

Plank

3 x 0:20

Glute Bridge

3 x 0:10

Shoot

3 x 10 @ 2

Alternating DB Bench

3 x 10

Side Plank

3 x 0:15

Wall Presses

3 x 0:10

Shoot

3 x 20 @ 2

Bleacher Step up

4 x 0:30 @ 20 lb

1 arm cable row

4 x 12

Kneeling Plate Hold

4 x 0:15

Walk/Run

1 x 15:00

Walking Lunges

1 x MAX

Monday

DIY Day 2/ Wk 1

Dynamic Activation

1 x 0:50

Walking Lunges

3 x 10

Shoulder Taps

3 x 8

Bench Dips

3 x 10

Step-Ups

3 x 8

Heel Taps

3 x 8

Prone Walk Outs

3 x 5

DB Farmer's Carry

3 x MAX

Hike

1 x 15:00

Hamstring Rope Stretch

Butterfly Stretch

Calf Stretch

Lat & Pec Stretch

Lying Knee to Knee Stretch (Hip Internal Rotation)

Deep Squat Stretch

Kneeling Hip Flexor Stretch

Wednesday

DIY Day 3/Wk1

Conditioning

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

Air Squat

3 x 12

Push-Up

3 x 10

Band Face Pull

3 x 12

Walking Lunges

3 x 10

Plank

3 x 0:01 @ 30

Band Pull-Apart

3 x 12

Walk/Run

3 x 800 @ 7

Lunge Stretch

2 x 00:20

Pigeon Stretch

2 x 00:20

Calf Stretch

2 x 00:20

Lying Knee to Knee Stretch (Hip Internal Rotation)

2 x 00:20

Thursday

DIY Prep Wk 1 / D4

Prep

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.

Prone Walk Outs

3 x 5

Cook Hip Lift

3 x 8

Prone plank with March

3 x 0:30

Shoot

3 x 3 @ 20, 30, 40

DB Lateral Lunge

3 x 10

Single Arm Farmer Walk

3 x 30

Standing Pallof Press

3 x 0:15

Shoot

3 x 3

Prone Bench Hyper

3 x 10

Quadruped Lift Offs

3 x 8

Glute Med Side Plank

3 x 0:15

Walk/Run

1 x 20:00

Kneeling Hip Flexor Stretch

Deep Squat Stretch

Lying Knee to Knee Stretch (Hip Internal Rotation)

Hamstring Rope Stretch

Butterfly Stretch

Calf Stretch

Lat & Pec Stretch

Coach

More from FAST Performance

Joel Raether MAEd - CSCS*D

Raether is the co-founder of Hunt Hike Harvest Outdoors. Raether is a life-long outdoorsman and archery enthusiast. His passion for the outdoors stems from hunting & fishing all types of small and big game animals as well as open water & ice fishing in western Nebraska. His 20+ year career as a professional strength coach & outdoorsman provides you top notch training catered to the hunter.

Why Not Make Your Next Hunt Your Best?

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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FAQs

Do I need to have a previous training history?

NO! This program is designed to scale so that even the most novice trainee can utilize this program to improve their performance.

What if I have already been training?

Great! This program will help identify and target specific training that will enhance and elevate your current training status through our unique and professionally developed programming.

The Proof

Josh Peterson

H3O Client and Pro Staffer

Verified Athlete

"I have completed numerous training programs from H3O and can tell you I have never felt better! This program addresses so many aspects and variables that traditional training programs simply don't account for. The H3O programs cater to improving my ability to hunt longer and stronger."