Uncharted Fitness

Spear Strength Wellness

Hunting
Coach
Kim Palmer-Nicks

When it comes to being a skilled outdoorswoman, your mind may automatically start racing to tactics, reading the land, and survival skills... but the one skill that is often overlooked is fitness.

Fitness is more than just how you look and the number on the scale; fitness is the vehicle to mental toughness that is needed on the tough backcountry trips; fitness is the driver to keeping you safe and capable in the backcountry. Fitness done right can increase your strength for packouts and increase your draw weight on your bow. Fitness done right can increase your mobility to climb into tree stands with ease, climb over and under fallen trees. Fitness done right can increase your stability and balance as you're walking through the old growth in the Oregon wilderness. Fitness done right helps build mental resilience for the long days you don’t see or hear anything. Fitness done right not only keeps you healthy in your everyday life but it enhances your life.

In order to do hard things, you have to do hard things.

Being strong and confident in your body’s ability to do whatever you ask of it and LIVE YOUR ADVENTURE.

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Coach in Your Pocket
Taking the guesswork out of your fitness! Everything we do at Spear Strength is a well thought out fitness program, no thinking - just open the app and put in the work.
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Fitness On Your Time
Make fitness work for your schedule, not against it
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Community & Accountability
A community that keeps you connected, motivated and accountable!
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Fitness in your pocket. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells, Bench or Box, Bands
Recommended
Barbell, Bumper Plates, Kettlebell, Pull-up bar
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Sample Week
Week 1 of 4-week program
Sunday
Full Body Strength

Prep

A

BCG Lower Body Warm-up

Warm Up: Knee Hug x 30sec each side Kneeling Hip Flexor x30sec each side Pigeon Stretch x 30sec each side Fire Hydrant x8 each side Air Squat x10 Body Weight Split Squat x8 each side Glute Bridge x10 Lateral Lunge x8 each side

B1

Goblet Squat

3 x 10

B2

DB Reverse Lunge

3 x 8

B3

DB RDL

3 x 10

C1

DB Floor Press

3 x 10

C2

DB Bent Over Row

3 x 10

C3

DB Renegade Row

3 x 8

D1

Side Plank Hip Taps

3 x 8

D2

Russian Twist

3 x 10

D3

Flutter Kicks

3 x 10

Monday
AMRAP

Prep

A

BCG Warm-Up, Full Body

Warm Up: Scorpion x10 Cat Cow x10 Bird Dog x10 Thread the Needle x10 Donkey Kick x10 each side Air Squats x10 High Knees x 20 Lateral Lunge x8 each side Forward Arm Circles x10 Backward Arm Circles x10 Push Ups x10

Circuit

B

AMRAP (As Many Rounds As Possible) x 18minutes -DB Thruster x6 -Walkouts x8 -Jump Squats x10 - Sit Ups x12

Tuesday
Full Body Strength

Prep

A

BCG Warm-Up, upper

Warm-up: Walkouts x10 Band Pull Apart x10 DB Bent Over I, Y, T x3 each Push Up x10 Deadbug x10

B1

DB Front Squat

3 x 10

B2

DB Lateral Lunge

3 x 8

B3

Glute Bridge

3 x 12

C1

DB Shoulder Press

3 x 10

C2

1-Arm DB Row

3 x 10

C3

DB Pullover

3 x 10

D1

Reverse Crunch

3 x 10

D2

Heel Taps

3 x 12

D3

Crossbody Toe Touch

3 x 10

Wednesday
EMOM

Prep

A

BCG Warm-Up, Full Body

Warm Up: Scorpion x10 Cat Cow x10 Bird Dog x10 Thread the Needle x10 Donkey Kick x10 each side Air Squats x10 High Knees x 20 Lateral Lunge x8 each side Forward Arm Circles x10 Backward Arm Circles x10 Push Ups x10

Circuit

B

EMOM (Every Minute On the Minute) Choose appropriate reps that will challenge you. Min 1--DB Arnold Press x8-12 Min 2-- Forward Lunge x 4-8 each side Min 3-- DB Bicep Curl x10-15 Min 4-- DB Skull Crusher x10-15 Min 5-- Rest

Thursday
Full Body Strength

Prep

A

BCG Lower Body Warm-up

Warm Up: Knee Hug x 30sec each side Kneeling Hip Flexor x30sec each side Pigeon Stretch x 30sec each side Fire Hydrant x8 each side Air Squat x10 Body Weight Split Squat x8 each side Glute Bridge x10 Lateral Lunge x8 each side

B1

DB Squat

3 x 12

B2

DB Split Squat

3 x 8

B3

DB Split Stance RDL

3 x 8

C1

DB Wide Bent Over Row

3 x 10

C2

DB Floor Chest Fly

3 x 10

C3

DB Close Grip Floor Press

3 x 10

D1

Plank Twist

3 x 10

D2

Weighted Sit up

3 x 10

D3

Bicycle Sit-Ups

3 x 10

Friday
Ruck / Mobility

A

Ruck

Recovery

B

Mobility Circuit

Mobility Routine Set a timer and hold each position for 30-60seconds. Depending on what your body is needing. -Squat to Hamstring Stretch -Deep Squat with T-Spine Rotation -Groiners -World's Greatest -Pigeon -Child's Pose with Lat Stretch

Coach
coach-avatar Kim Palmer-Nicks

Strength & Nutrition Coach, Hunter, Archer, Outdoorswoman, 2-time 70.3 Ironman Finisher, Dog mom Passionate about coaching women and finding their inner badass

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Work Hard. Be Strong. Live Your Adventure.

The best time was to start yesterday, but today is the second best time!

Get Uncharted Fitness
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The Proof
verified-athlete-avatar Eve

Spear Athlete

Verified Athlete

"Been sticking with the lifestyle and have maintained my results-even a year later! I used to yo-yo, but now all the healthy habits are engrained! Thank you for the rad coaching to get me here and keep me here!"

verified-athlete-avatar Robin

Spear Athlete

Verified Athlete

"Oct 7th 2022: I pulled 100 pounds in a deadlift. Sept 29th 2023: 205!!! Thank you so much for helping me! I feel so strong! Next goal here we come!"

verified-athlete-avatar Jordan

Spear Athlete

Verified Athlete

"Getting back into pre-baby shape has been tough! But I'm so happy that I continued to workout and really make it a habit during my pregnancy!"

verified-athlete-avatar Jessica

Spear Athlete

Verified Athlete

"Having this program with my sporadic work schedule has been a lifesaver! Especially when I'm on nightshift and just want to get into the gym, not think about what I have to do, do my workout and get out!"

Uncharted Fitness