Hunt Warm Up/Get Loose 1.0

5:00 Reverse Walking 1:00 Calf Stretch/side Down and Back (10yards) Knee Hug/High Knees Quad Pull/Butt Kicks Floor Sweepers/Toy Soldiers Long Lunge w/ Reach and Twist/Lateral Lunge

Foot Ankle Complex 1.0

3 Rounds A1. 10-12 Tibialis Raises (Hold for 2 seconds at the top on each rep and control down) A2. 10-12 FHL Calf Raises (Hold for 2 seconds at the top on each rep and control down) A3. 5/5 Front Foot Elevated Split Squats

Split Squat w/ PVC Assist

3 x 6

Split Stance RDL

3 x 8

Dead Bug NHA

3 x 20

Hunt Conditioning 1.0

9:00 of Work 1:00 Brisk Walk or Jog/2:00 Easy Walk (Varying Terrain at Incline, if possible)

Hunt Recovery 1.0

(Quad/Hamstring/Erector Spinae) 1:00/side Couch Stretch 1:00/side Banded Hamstring * As we focus on our recovery in this cycle, be intentional with the breath work. A good shooter can control their breath and lower their heart rate to steady the shot. 1:00/side Seated Spine Stretch w/ Breath *While holding in this stretch breath at a tempo of 3 seconds on the inhale and 3 seconds on the exhale, be aware of your breath and try to take deep belly breaths. 3:00-5:00 Lying Breath Work *In his exercise you should lay on your back and try to completely relax. Place one hand on your stomach and one hand on your chest. Try to make each breath equal parts in 3 parts while inhaling through the nose, 33% into the belly, 33% into the lungs or chest, and 33% into the head. The exhale should be a normal exhale. After 10 breaths, do a max hold on the inhale. Once you exhale continue with the previous pattern. *The first part of the breath you should feel the belly expand. *The second part of the breath you should fell the chest expand. *The third part of the breath you should focus the breath into the head.

Hunt Warm Up/Get Loose 1.1

5:00 Reverse Walking 1:00 Calf Stretch/side Movement Flow (Upper Body) 10 Up Dog to Down Dog 10 Cat Cow 10 Cobra to Child's Pose 8/8 Thoracic Reach w/ Twist 10/10 Bird Dogs

Scapular Balance and Thoracic Mobility 1.0

A1. 3x5/5 Side Lying Windmill A2. 3x6-8 Prone PVC Lift Offs A3. 3x6-8 Serratus Wall Slides

1/2 Kneeling Single Arm Strict Press

3 x 10

Single Arm Bent Over Row

3 x 10

Band Face Pulls NHA

3 x 15

Hunt Conditioning (Muscular Endurance) 1.0

*Remember this is about laying the foundations for muscular endurance. The time domains are open to :20-:40 seconds, the goal is to build off of these movements. Aim for the low end of :20 during week 1, if you have some previous training experience you may push to the upper limits of :40 seconds. You will rest the remainder of the minute and move to the next movement at the start of the next minute. You should cycle through each movement 3 times total by the end of the 12:00. 12:00 Every Minute on the Minute Min 1: :20-:40 Wall Sit Min 2: :20-:40 Prone Elbow Plank Min 3: :20-:40 Air Squats Min 4: :20-:40 Plank Shoulder Taps

Hunt Recovery 1.1

Recovery (Lats, Upper Back, Spine/Breath) 1:00/side Puppy Dog Lat Stretch 1:00/side Standing Prayer Stretch 2:00 Up Dog Down Dog w/ Breath Work *For 2:00 you will cycle through the Up Dog Down Dog Positions. In each position focus on 3 deep controlled breaths with nasal inhale and mouth exhale, try to breath deep into the belly. 3:00-5:00 Lying Breath Work *In his exercise you should lay on your back and try to completely relax. Place one hand on your stomach and one hand on your chest. Try to make each breath equal parts in 3 parts while inhaling through the nose, 33% into the belly, 33% into the lungs or chest, and 33% into the head. The exhale should be a normal exhale. After 10 breaths, do a max hold on the inhale. Once you exhale continue with the previous pattern. *The first part of the breath you should feel the belly expand. *The second part of the breath you should fell the chest expand. *The third part of the breath you should focus the breath into the head.

Hunt Warm Up/Get Loose 1.0

5:00 Reverse Walking 1:00 Calf Stretch/side Down and Back (10yards) Knee Hug/High Knees Quad Pull/Butt Kicks Floor Sweepers/Toy Soldiers Long Lunge w/ Reach and Twist/Lateral Lunge

Foot Ankle Complex 1.1

3 Rounds A1. 10-12 Tibialis Raises A2. 10-12 KOT Calf Raises A3. 5/5 Front Foot Elevated Split Squats

Glute Bridge NHA

3 x 15

Band Hip Flexor Pulls NHA

3 x 10

Adductor Raise NHA

3 x 10

Hunt Conditioning 1.0

9:00 of Work 1:00 Brisk Walk or Jog/2:00 Easy Walk (Varying Terrain at Incline, if possible) *Same as Monday here, you should have a gauge on distance. If you are using the same route or equipment try to push the distance a little further. If you are changing the terrain and/or using different equipment, try work at the same perceived exertion level or slightly higher. *If you are extremely sore today just use this time to do active recover and keep a steady pace walking for 9:00-12:00 and hit the recovery.

Hunt Recovery 1.2

Recovery (Glute, Hip Flexor, Adductor) 1:00/side Modified Pigeon 1:00/side Lizard 2:00 Frog Stretch w/ Breath Work *For the 2:00 you are in this stretch focus on controlling the breath with 3 second inhales and 3 second exhales. 3:00-5:00 Lying Breath Work *In his exercise you should lay on your back and try to completely relax. Place one hand on your stomach and one hand on your chest. Try to make each breath equal parts in 3 parts while inhaling through the nose, 33% into the belly, 33% into the lungs or chest, and 33% into the head. The exhale should be a normal exhale. After 10 breaths, do a max hold on the inhale. Once you exhale continue with the previous pattern. *The first part of the breath you should feel the belly expand. *The second part of the breath you should fell the chest expand. *The third part of the breath you should focus the breath into the head.

Hunt Warm Up/Get Loose 1.1

5:00 Reverse Walking 1:00 Calf Stretch/side Movement Flow (Upper Body) 10 Up Dog to Down Dog 10 Cat Cow 10 Cobra to Child's Pose 8/8 Thoracic Reach w/ Twist 10/10 Bird Dogs

Scapular Balance and Thoracic Mobility 1.1

A1. 3x5/5 1/2 Kneeling Wall Sweeps A2. 3x6-8 Shoulder Flexion Raises A3. 3x6-8 Band Trap 3 Raise

DB Bench Press NHA

3 x 10

Seated Band Row

3 x 10

Pallof Press NHA

3 x 10

*The programming says max efforts today, I want you to think quality over volume here. This week you are working :20 so make sure each rep is high quality, if you experience failure in a movement that is okay. Rest to the top of the next minute and start on the next movement. You should have :40 rest between each movement. 12:00 Every Minute on the Minute (:20 of work every Minute) Minute 1: Max Push Up (Modify, as needed) Minute 2: Max Band Pull Aparts Minute 3: Max Air Squats Minute 4: Max Heel Taps

Hunt Recovery 1.3

(Recovery Chest, Shoulders, Lower body, Lower back decompression) 1:00/side Twisted Cross 1:00/side Thread the Needle 2:00 Sumo Squat *For the 2:00 you are in this stretch focus on controlling the breath with 3 second inhales and 3 second exhales. *May assist with with a door frame here, don't force the depth, if you need to take breaks to accumulate 2:00 that is perfectly okay. 3:00-5:00 Lying Breath Work *In his exercise you should lay on your back and try to completely relax. Place one hand on your stomach and one hand on your chest. Try to make each breath equal parts in 3 parts while inhaling through the nose, 33% into the belly, 33% into the lungs or chest, and 33% into the head. The exhale should be a normal exhale. After 10 breaths, do a max hold on the inhale. Once you exhale continue with the previous pattern. *The first part of the breath you should feel the belly expand. *The second part of the breath you should fell the chest expand. *The third part of the breath you should focus the breath into the head.

Low Level Fatigue Shoot 10-20 Rounds *This is were we start to apply our breath work, use this time to focus on controlling the breath and slowing the heart rate to steady the shot and squeeze the trigger or release. High Level Distressed Shooting Shoot 10-20 Rounds *The goal here is to simulate shooting while under fatigue with the respiratory and heart rate elevated. This is were you really start to work on controlling the breath and steadying the shot. Perform :30-1:00 of simple movements (Example: Jumping Jacks, Mountain Climbers, Running in Place, Step Ups) The movement doesn't matter here, its about stressing the body and controlling the stress to execute an accurate shot. As you start to master this skill try adding in variety to the shot or positions. Below are some examples of Types of shots to take during low level and high level distress. -Standing -Kneeling -Standing Supported -Kneeling Supported -Lying -Kneeling Crossbody -Standing Crossbody -Seated Crossbody -Long Aim/Long Hold Shot -Quick Aim Shot -Vertical moving *Note: I you do not want to waste ammo work through this routine without taking shots. Always make sure weapon is unload if doing this. You may also choose to work through this every other week with live ammo and taking actual shots. Shooting is a skill, the only way to develop skill is to practice that skill.