Freaky Friday #6- Backcountry Bow Hunter
The CANIS Team is excited to welcome a true CANIS Athlete to our Freaky Friday workouts, Max Fennell. Max is living his life to the fullest and pushing boundaries every day. At 32, he is the first and only African-American professional triathlete, a sport he took up about 10 years ago. But that is just the tip of iceberg. In 2018, he founded is own coffee company, Fenn Coffee, and has gained distribution in several chain stores. Max has appeared on LeBron James' reality show, "Million Dollar Mile", he is a budding politician and running for city council, and recently has taken up hunting using an air rifle and recurve bow. We think he sleeps, but not 100%sure.
Check out this great routine Max rotates through his training regiment. Concentrate on great form and challenge yourself on the weights. Oh, and keep that ass down when doing the pushups...chest to ground!
As a backcountry bowhunter, I have a few workouts that I rotate through my routine to keep me healthy and injury free. When you have to hike miles while carrying all your hunting gear and weapon, we become fatigued which leads to a breakdown in our kinetic chain. That breakdown can be the difference between a successful stalk or being too tired to have the patience to finish the hunt.
Dumbbell or Kettlebell Squat
Stand with your feet shoulder width apart, knees over toes, squat down with your core right to 90 degree bend in your knees and then stand up squeezing your glutes.
Do 3 sets of 12 reps per set
Single Leg Russian Deadlift
Using a kettlebell or dumbbell, standing on one leg, hinge at your hips while holding the weight in the opposite hand. Also raise the opposite leg until you are bent forward, then stand up squeezing the glutes.
Do 3 sets of 12 reps per set
Push-Ups
Starting in a plank position, Core tight, lower your body by bending at the elbows until the chest touches the ground. Raise back up to starting position.
Do 50 total
TRX Rows, Kettlebell Row, or Dumbbell Row
Use a TRX or any hanging rope device. Start with arms straight, pull with palms facing down so that you elbows bend and you squeeze your back muscles. If using kettlebells or dumbbells, hold weight in one hand, use bench or other object to brace with your free hand. Start with the arm extended toward the ground, lift the weight to your chest-area focusing on using your back muscles.
Do 3 sets of 12 reps per set
That's a wrap. Big thanks to Max for putting this together for us. Your workout doesn't have to have a ton of movements and variations. Get great at a few movements and you can see big results. Be the Wolf!