Hunt Prep
Spear Strength Wellness
HuntingWhen 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.
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
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
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
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
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
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
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
The best time was to start yesterday, but today is the second best time!
Get Hunt Prep
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!"
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!"
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!"
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!"
