H3O OnRamp with HuntLeague
FAST Performance
HuntingThis is a two week introductory program designed to test your current training status and help you evaluate where you need to focus your efforts toward improving your ability in the backcountry. This includes a focus on lower body strength and endurance as well as improving trunk stability, shoulder integrity and also incorporates some shooting under stress and fatigue to help you better understand how H3O can generate a customized program to fit your needs and help you train for your best hunt! After you complete this 2 week introductory program we will offer you a choice of 3 different program options to join the private Hunt Hike Harvest League within the Hunt League app! This will also include weekly group sessions for the league and a monthly challenge that will qualify you to win some awesome prizes and packages through Hunt League and its sponsors!
A
Hip Series
1 x 6
B
Heroic Warm-up
1 x 8:00
C1
Air Squat
3 x 15
C2
Stagger push up
3 x 12
C3
Band Face Pull
3 x 12
C4
Shoot
3 x 20
D1
Walking Lunges
3 x 10
D2
Plank
3 x 0:30
D3
Band Pull-Apart
3 x 12
D4
Shoot
3 x 20
E
Walk/Run
3 x 800 @ 7
Strength/Power
F
Archer Circuit
Do each of the exercises in the series x 10 reps with minimal rest. Take 1 minute rest and repeat 3 rounds. Exercises: Keep shoulder blades pinched and traps down with all exercises. 1. Palms Down forward & backward arm circles 2. Palms Up forward & backward arm circles 3. Scarecrows 4. Handcuffs
G1
Lunge Stretch
2 x 00:20
G2
Pigeon Stretch
2 x 00:20
G3
Calf Stretch
2 x 00:20
G4
Lying Knee to Knee Stretch (Hip Internal Rotation)
2 x 00:20
A1
Cat-Cow
1 x 8
A2
Kneeling reach backs
1 x 8
A3
Glute Bridge March
1 x 8
A4
90/90 breathing
1 x 3
B1
Alternating Bodyweight Lunge
3 x 12
B2
Dead Bug
3 x 10
B3
Stairs
3 x 2:00
B4
Shoot
3 x 10 @ 2
C1
Band Walks
3 x 10
C2
Lateral Plank
3 x 0:20
C3
Shoot
3 x 20 @ 2
D1
Banded Tricep Pushdown
3 x 15
D2
Band Lateral Raise
3 x 15
D3
PT- Standing External and Internal Rotation
3 x 10
D4
Shoot
3 x 30
E
Walk/Run
3 x 400
F1
Butterfly Stretch
2 x 00:20
F2
Calf Stretch
2 x 00:20
F3
Kneeling Hip Flexor Stretch
2 x 00:20
F4
Quad Stretch
2 x 00:20
F5
Pigeon Stretch
2 x 00:20
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 - sit with knees at 90* and shoulder width apart. Rock knees toward floor and alternate back and forth. You should have torso upright and hand are on floor behind hips. Ankle Series - forward, big toe, little toe - keep heel down - 6 of each - Drive knee over toes as far as possible. Leg Swings - stand facing wall with toes pointed forward. Swing one leg across front of body and outward as far as possible and keep the down leg toe planted and forward. To 10-15 reps on each side.
B
5 minute Hips
1 x 5
C1
Bear Crawl - opposites
3 x 8
C2
Prone Walk Outs
3 x 10
C3
Prone plank with March
3 x 8
C4
Wall Presses
3 x 0:10
C5
Shoot
10, 20, 30
D1
Crossover Step Up
3 x 8
D2
Glute Med Wall Lean
3 x 0:15
D3
Single Arm Farmer Walk
3 x 20
E1
Add-on Lunge
1 x 10
E2
Shoot
10, 20, 30
F
Walk/Run
0:20, 0:20, 0:30, 0:30, 0:40, 0:15, 0:30, 1:00, 0:20, 0:20
G1
Pigeon Stretch
2 x 00:20
G2
T-Spine Reach
2 x 00:20
G3
Kneeling Hip Flexor Stretch
2 x 00:20
G4
Calf Stretch
2 x 00:20
G5
Butterfly Stretch
2 x 00:20
Joel Raether - CSCS*D RSCC*D
Raether is the co-founder of Hunt HIke Harvest & has over 20+ years experience as a performance coach. He is trained Olympians, World Champions & more than 10 NCAA National Champions. As an avid bowhunter, Reather created H3O to bring science based training to the outdoorsman. Having written numerous books & publications, he speak across the glove on performance training & tactical training.
Train with the best science based programs in the outdoor world. Our elite level coaches with decades of experience will help you cover more ground, perform at a higher level and increase your odds of success!
Get H3O OnRamp with HuntLeague
