HuntLeague Strength
FAST Performance
HuntingThe Hunt League program was created for hunters to better help them build full body strength and endurance intended to better prepare you for the rigors of western big game hunts. The program features improving hip mobility, back health, lower and upper body strength as well as improve your ability to hunt harder, go further and be more resilient in the backcountry. Take the first step in improving your readiness this season. Join the Hunt League Strength program today!
A1
Thoracic Extension on Foam Roller
1 x 8
A2
Foam Roll IT Bands
1 x 8
A3
Foam Roll
1 x 8
B
90/90 Rockers
1 x 8
C
Heroic Warm-up
1 x 10:00
Conditioning
D
Aerobic Test
The mission with today is to get a baseline idea of where you are at in terms of your fitness level for conditioning. We have provided a link to a simple and easy method that allows us to give you some options of how to complete this based on what you have available or what you prefer with regards to mode of training. You can choose from a step test, a one mile walk, 1.5 mile walk/run or a rowing test. Upon completion of this test you will record your score and then submit this either in the message function or email to hunthikeharvest@gmail.com. This will help as we move forward and continue improving. This will also be important for retesting down the road to see how much you improve over the course of the off-season. Here is the link: If you have questions about how to do this, feel free to reach out as we want to ensure that you fully understand and execute this properly. https://www.omnicalculator.com/sports/vo2-max
E1
Butterfly Stretch
2 x 00:20
E2
Calf Stretch
2 x 00:20
E3
Kneeling Hip Flexor Stretch
2 x 00:20
E4
Quad Stretch
2 x 00:20
E5
Pigeon Stretch
2 x 00:20
E6
QL stretch
2 x 0:20
A1
Hip Series
1 x 8
A2
Deep Squat Stretch
1 x 5
A3
Thoracic Extension on Foam Roller
1 x 1:00
B
Heroic Warm-up
1 x 5:00
C1
Glute Bridge Hold
3 x 0:15
C2
Single Leg Glute Drive
3 x 10
C3
SB Adductor squeeze
3 x 6
D1
Step-Ups
3 x 10
D2
Prone Bench Hyper
3 x 10
D3
Bear Crawl - opposites
3 x 5
E1
DB Renegade Row
3 x 5
E2
Inverted Retraction & Row
3 x 10
F1
Bulgarian Split Squat
3 x 12
F2
Scarecrows
3 x 10
G
Stretch
1 x 10:00
A1
Thoracic Extension on Foam Roller
A2
Foam Roll IT Bands
A3
Foam Roll
B1
Cat-Cow
1 x 8
B2
Kneeling reach backs
1 x 8
C
Band Pull-Apart
2 x 10
D1
Lunge Matrix
3 x 2
D2
Side plank row
3 x 10
D3
Lying Handcuffs
3 x 6
E1
1/2 kneeling Bottom Up KB Press
3 x 10
E2
Crossover Step Up
3 x 10
E3
1/2 kneeling cable chop
3 x 8
F1
Sandbag Pull Through
F2
Wall Plank Combo
3 x 10
F3
Elbow Knee Rolls
3 x 6
G1
DB Farmer's Walk
1 x 40
G2
Bike Intervals
1 x 0:30
G3
Jump Rope
1 x 0:30
H1
Lat & Pec Stretch
H2
Kneeling Hip Flexor Stretch
H3
Deep Squat Stretch
H4
Lying Knee to Knee Stretch (Hip Internal Rotation)
H5
Hamstring Rope Stretch
H6
Butterfly Stretch
H7
Calf Stretch
A1
5 minute Hips
1 x 5
A2
90/90 Rockers
1 x 8
B1
Side Lying Floor Sweeps
1 x 6
B2
Foam Roll Serratus Anterior
1 x 0:30
C
Bike Warm Up
1 x 5:00
D1
KB swings
3 x 12
D2
Db Squat Thrust
3 x 10
D3
Cable row to press
3 x 6
E1
Lateral Sled Drag
3 x 20
E2
Standing Pallof Press
3 x 8
E3
Archer Row
3 x 12
F1
1-Leg DB Pullover
3 x 5
F2
Side Plank T press
3 x 8
F3
TRX Y Row
3 x 10
G
Recovery Ride
1 x 15:00
H
Foam Roll
1 x 5:00
Joel Raether CSCS*D RSCC*D
WIth over 20 years of training some of the top athletes in the NFL, NLL, NHL, NCAA & 1,000's of high school athletes, including all-pro's, super bowl champions, league MVP's and over 10 NCAA national champions, coach Raether has helped countless athletes reach the pinnacle of performance. As a lifelong hunter & avid elk hunter, Hunt Hike Harvest was created to bring the same expertise to hunters.
H3O was created to bring you the best science based training, made by qualified and experienced professionals. Don't be fooled by gimmicky programs that are not designed for you, the serious hunter! Get H3O strong today.
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