Archers

If you watched Oliver Queen strut his stuff in The Arrow you know that there is strong muscle memory involved in notching an arrow and letting loose at a target. The muscles involved have done it so many times that there is no hesitation about what hand does what, when and how. This is an exercise that works some of those muscles. 

What's involved: Arms, shoulders, chest, hips.

Powered by: Biceps, triceps, deltoids, pecs, front and side hip flexors, lower abs, quads.

Tip: Breathe out as you draw the bow. It helps slow down your heartbeat and stills your muscles. It tenses your abs and it allows you to suddenly transform yourself into a stable, focused, firing platform.