RIPT HOCKEY
HockeyI Couldn't Workout Because I Don't Have A Gym Pass ...
THAT IS NOT AN EXCUSE !!!!!
More often than not, the offseason is what separates the men from the boys and the women from the girls. Yes, gyms all over the country are closed right now but you can still get better RIGHT NOW WITH THIS PROGRAM FROM HOME. We will use this time to prepare your body to make more gains than you ever have this offseason! Train Smarter AND Harder.
If You Give More You WILL Be More
***For the STRONGEST members joining this program, you can turn the difficulty up a few notches by adding a backpack or small duffle bag stuffed with books to some of these exercises if you do not have weights at home! You can wear your backpack the standard way, or with the pack in front, or hold the backpack/duffle in a front rack position!
If you are not training to be an elite hockey player, THAT'S OKAY TOO. This three week micro-cycle is perfect for ANYONE that can't get to a gym but still wants an unreal PROGRESSED program ! Be prepared to be challenged both mentally and physically though.
Features4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
1 - Self Foot Massage - Roll Feet Out 2 x 1 Minute Each Foot 2 - Foam Roll - Back. Hip Flexors. Quads. IT Bands. Hamstrings. Glutes. Groins. Calves. Anterior Tibialis (muscle on outside of your shin 3 - Juggle - Left Hand 2 Ball Juggle x 2 Minutes - Right Hand 2 Ball Juggle x 2 Minutes - Both Hands 3 Ball Juggle x 2 Minutes
Prep
B
RIPT Activation 1/3
3 Minute Bike Spin or 3 Minute Light Jog 1 x 60 Seconds Per Foot Manual Ankle Dorsiflexion Mobility 1 x 30 Seconds Per Foot Eyes Closed Balance Drill 1 x 4/4 Compass Balance Drill 1 x 10/10 Dead bugs 1 x 10/10 Short Lever Hip Lifts 1 x 10/10 Bird dogs 1 x 20 Seconds 8 Point Plank 1 x 10/10 Kneeling T Spine Twists 1 x 10/10 Half Kneeling Hip and Groin Mobility Drill 1 x 5/5 Half Kneeling Hip Lifts With PVC 1 x 5 Snapdowns 1 x 10 Seconds 2 Inch runs
Prep
C
RIPT Lower Pre-Hab 1/3
1 x 8 Of Each Of The Following - Slow, Controlled, Focused - Make That Mind Muscle Connection Straight Leg Raises Straight Leg Lateral Raises Straight Leg Lateral Adductor Raises Single Leg Glute Bridges Lateral Monster Walks
D
RIPT Isometric Lunge Hold
3 x 25
E
RIPT Isometric Lateral Lunge Hold
3 x 20
F
RIPT Glute Medius Wall Push
3 x 20
G
RIPT Single Leg Glute Bridges
3 x 20
H1
RIPT Stiff Ankle Toe Walks
3 x 20
H2
RIPT Heel Walks
3 x 20
I
RIPT Wall Sit
3 x 1:00
Strength/Power
J
RIPT Isometric Core 1
Alternating Shoulder Tap Plank x 25 Seconds ss Posterior Superman ISOMETRIC (hold at the top of this exercise) Hold x 15 Seconds ss Left Side Plank x 25 Seconds ss Ride Side Plank x 25 Seconds ---Rest x 50 Seconds and Repeat 1 More Time
K
RIPT Meditate / Diaphragmatic Breathing
1 x 5:00
Prep
A
1 - Self Foot Massage - Roll Feet Out 2 x 1 Minute Each Foot 2 - Foam Roll - Back. Hip Flexors. Quads. IT Bands. Hamstrings. Glutes. Groins. Calves. Anterior Tibialis (muscle on outside of your shin) 3 - PVC Pipe Hand Eye - Put In The Notes Section For This Exercise Your Best Score On Each Side Every Time You Do This - 2 Minutes Each Way - Have Fun With It - You Can Go Off The Wall Too
Prep
B
RIPT Activation 2/4
3 Minute Bike Spin or 3 Minute Light Jog 1 x 60 Seconds Per Foot Manual Ankle Dorsiflexion Mobility 1 x 30 Seconds Per Foot Eyes Closed Balance Drill 1 x 5 Dynamic Ankle Stability 1 x 10/10 Deadbugs With Overhead Wall Push 1 x 10/10 Lateral Monster Walks 1 x 10/10 Half Kneeling T Spine Against Wall 1 x 10/10 Alternating Bench Bird Dogs (use a couch, stool, chair, bench, etc) 1 x 10/10 Half Kneeling Hip And Groin Mobility 1 x 20 Wall Push Toe Touches 1 x 5 Snapdowns 1 x 10 Second 2 Inch Runs
RIPT Neck and Shoulder Pre-Hab 2/4
C
1 x 15 Seconds Each Way - 4 Way Neck Isometric Holds - FOCUS AND LISTEN TO FORM DEMONSTRATION VIDEOS !!! 1 x 8 Shoulder Pre-hab Wall Slides 1 x 8 Shoulder Pre-hab Internal Rotators Punches 1 x 8 Shoulder Pre-hab External Rotators Punches 1 x 8 Scapular Push Ups
D1
RIPT Pull Up Isometric Hold
D2
RIPT Half Kneeling Band Lat Pull Down Isometric Hold
3 x 20
E
RIPT Push Up Isometric Hold
3 x 20
F
Staggered Stance Band Rows
3 x 20
G
RIPT Anti Rotational Foam Roller Press
3 x 20
H
RIPT Band Pull Aparts
3 x 20
I
Band Overhead Press
3 x 20
J
RIPT Isometric Bicep Curl (example)
3 x 8
Strength/Power
K
RIPT Isometric Core 1
Alternating Shoulder Tap Plank x 25 Seconds ss Posterior Superman ISOMETRIC (hold at the top of this exercise) Hold x 15 Seconds ss Left Side Plank x 25 Seconds ss Ride Side Plank x 25 Seconds ---Rest x 50 Seconds and Repeat 1 More Time
L
RIPT Meditate / Diaphragmatic Breathing
1 x 5:00
Skill/Tech
A
RIPT Hand Eye Drills
Learning to juggle Gold Medalist client Nicole Hensley juggling challenge Non dominant soccer juggle Non dominant football throws PVC hand eye Multidimensional hand eye Quick hands SwitchedOn App quick touch 1v0 or 1v1
B
Mobility Flow with Dr. Tony Katakis
1 x 1
C1
RIPT Stickhandling Progression 1 With Connor Chatham
1 x 2:00
C2
RIPT Shooting Progression 1 With Connor Chatham
1 x 2:00
C3
RIPT Stickhandling Progression 2 With Connor Chatham
1 x 2:00
C4
RIPT Shooting Progression 2 With Connor Chatham
1 x 2:00
C5
RIPT Stickhandling Progression 3 With Connor Chatham
1 x 5:00
C6
RIPT Stickhandling Progression 4 With Connor Chatham
C7
RIPT Shooting Progression 4 With Connor Chatham
C8
RIPT Stickhandling Progression 5 With Connor Chatham
C9
RIPT Shooting Progression 5 With Connor Chatham
C10
RIPT Stickhandling Progression 6 With Connor Chatham
C11
RIPT Shooting Progression 6 With Connor Chatham
C12
RIPT Stickhandling Progression 7 With Connor Chatham
C13
RIPT Stickhandling Progression 8 With Connor Chatham
C14
RIPT Stickhandling Progression 9 With Connor Chatham
C15
RIPT Stickhandling Progression 10
C16
RIPT Stickhandling Progression 12 With Connor Chathamm
D
RIPT Meditate / Diaphragmatic Breathing
1 x 5:00
Prep
A
1 - Self Foot Massage - Roll Feet Out 2 x 1 Minute Each Foot 2 - Foam Roll - Back. Hip Flexors. Quads. IT Bands. Hamstrings. Glutes. Groins. Calves. Anterior Tibialis (muscle on outside of your shin) 3 - Juggle - Left Hand 2 Ball Juggle x 2 Minutes - Right Hand 2 Ball Juggle x 2 Minutes - Both Hands 3 Ball Juggle x 2 Minutes
Prep
B
RIPT Activation 1/3
3 Minute Bike Spin or 3 Minute Light Jog 1 x 60 Seconds Per Foot Manual Ankle Dorsiflexion Mobility 1 x 30 Seconds Per Foot Eyes Closed Balance Drill 1 x 4/4 Compass Balance Drill 1 x 10/10 Dead bugs 1 x 10/10 Short Lever Hip Lifts 1 x 10/10 Bird dogs 1 x 20 Seconds 8 Point Plank 1 x 10/10 Kneeling T Spine Twists 1 x 10/10 Half Kneeling Hip and Groin Mobility Drill 1 x 5/5 Half Kneeling Hip Lifts With PVC 1 x 5 Snapdowns 1 x 10 Seconds 2 Inch runs
Prep
C
RIPT Lower Pre-Hab 1/3
1 x 8 Of Each Of The Following - Slow, Controlled, Focused - Make That Mind Muscle Connection Straight Leg Raises Straight Leg Lateral Raises Straight Leg Lateral Adductor Raises Single Leg Glute Bridges Lateral Monster Walks
D
RIPT Back Elevated Single Leg Hip Thrusts
3 x 8
E
RIPT Lateral Lunge
3 x 8
F
RIPT RFESS
3 x 8
G
RIPT Side Glides
3 x 8
H
RIPT Kickstand Superman RDLs
3 x 8
I
Bodyweight Calf Raise
3 x 16
Strength/Power
J
RIPT Dynamic Core 1
Explosive Pallof Press x 8 Each Side - You Dont Need A PVC Pipe For This (you can use any long sturdy object) OR Just Use The Band With No Long Lever Totally Fine Also ss Alternating Leg Lift Plank x Lift each Leg 8 Times Before Going Down ss Wall Push Toe Touches x 20 ---Rest 30 Seconds and Repeat 1 More Time Through
K
RIPT Meditate / Diaphragmatic Breathing
1 x 5:00
Prep
A
1 - Self Foot Massage - Roll Feet Out 2 x 1 Minute Each Foot 2 - Foam Roll - Back. Hip Flexors. Quads. IT Bands. Hamstrings. Glutes. Groins. Calves. Anterior Tibialis (muscle on outside of your shin) 3 - PVC Pipe Hand Eye - Put In The Notes Section For This Exercise Your Best Score On Each Side Every Time You Do This - 2 Minutes Each Way - Have Fun With It - You Can Go Off The Wall Too
Prep
B
RIPT Activation 2/4
3 Minute Bike Spin or 3 Minute Light Jog 1 x 60 Seconds Per Foot Manual Ankle Dorsiflexion Mobility 1 x 30 Seconds Per Foot Eyes Closed Balance Drill 1 x 5 Dynamic Ankle Stability 1 x 10/10 Deadbugs With Overhead Wall Push 1 x 10/10 Lateral Monster Walks 1 x 10/10 Half Kneeling T Spine Against Wall 1 x 10/10 Alternating Bench Bird Dogs (use a couch, stool, chair, bench, etc) 1 x 10/10 Half Kneeling Hip And Groin Mobility 1 x 20 Wall Push Toe Touches 1 x 5 Snapdowns 1 x 10 Second 2 Inch Runs
RIPT Neck and Shoulder Pre-Hab 2/4
C
1 x 15 Seconds Each Way - 4 Way Neck Isometric Holds - FOCUS AND LISTEN TO FORM DEMONSTRATION VIDEOS !!! 1 x 8 Shoulder Pre-hab Wall Slides 1 x 8 Shoulder Pre-hab Internal Rotators Punches 1 x 8 Shoulder Pre-hab External Rotators Punches 1 x 8 Scapular Push Ups
D
RIPT Split Stance Single Arm Standing Band Press
3 x 8
E
Split Stance Band Rows
3 x 8
F
RIPT Anti Rotational Foam Roller Press
3 x 20
G
RIPT Band Pull Aparts
3 x 8
H
RIPT Single Arm Farmers Carry
3 x 20
I
RIPT Band Resisted Straight Arm Pull Downs
3 x 8
J
RIPT Wall Hammer Curls
3 x 8
Strength/Power
K
RIPT Dynamic Core 1
Explosive Pallof Press x 8 Each Side - You Dont Need A PVC Pipe For This (you can use any long sturdy object) OR Just Use The Band With No Long Lever Totally Fine Also ss Alternating Leg Lift Plank x Lift each Leg 8 Times Before Going Down ss Wall Push Toe Touches x 20 ---Rest 30 Seconds and Repeat 1 More Time Through
L
RIPT Meditate / Diaphragmatic Breathing
1 x 5:00
Skill/Tech
A
RIPT Hand Eye Drills
Learning to juggle Gold Medalist client Nicole Hensley juggling challenge Non dominant soccer juggle Non dominant football throws PVC hand eye Multidimensional hand eye Quick hands SwitchedOn App quick touch 1v0 or 1v1
B
Mobility Flow with Dr. Tony Katakis
1 x 1
C1
RIPT Stickhandling Progression 1 With Connor Chatham
1 x 2:00
C2
RIPT Shooting Progression 1 With Connor Chatham
1 x 2:00
C3
RIPT Stickhandling Progression 2 With Connor Chatham
1 x 2:00
C4
RIPT Shooting Progression 2 With Connor Chatham
1 x 2:00
C5
RIPT Stickhandling Progression 3 With Connor Chatham
1 x 5:00
C6
RIPT Stickhandling Progression 4 With Connor Chatham
C7
RIPT Shooting Progression 4 With Connor Chatham
C8
RIPT Stickhandling Progression 5 With Connor Chatham
C9
RIPT Shooting Progression 5 With Connor Chatham
C10
RIPT Stickhandling Progression 6 With Connor Chatham
C11
RIPT Shooting Progression 6 With Connor Chatham
C12
RIPT Stickhandling Progression 7 With Connor Chatham
C13
RIPT Stickhandling Progression 8 With Connor Chatham
C14
RIPT Stickhandling Progression 9 With Connor Chatham
C15
RIPT Stickhandling Progression 10
C16
RIPT Stickhandling Progression 12 With Connor Chathamm
D
RIPT Meditate / Diaphragmatic Breathing
1 x 5:00
Skill/Tech
A
RIPT Hand Eye Drills
Learning to juggle Gold Medalist client Nicole Hensley juggling challenge Non dominant soccer juggle Non dominant football throws PVC hand eye Multidimensional hand eye Quick hands SwitchedOn App quick touch 1v0 or 1v1
B
Mobility Flow with Dr. Tony Katakis
1 x 1
C1
RIPT Stickhandling Progression 1 With Connor Chatham
1 x 2:00
C2
RIPT Shooting Progression 1 With Connor Chatham
1 x 2:00
C3
RIPT Stickhandling Progression 2 With Connor Chatham
1 x 2:00
C4
RIPT Shooting Progression 2 With Connor Chatham
1 x 2:00
C5
RIPT Stickhandling Progression 3 With Connor Chatham
1 x 5:00
C6
RIPT Stickhandling Progression 4 With Connor Chatham
C7
RIPT Shooting Progression 4 With Connor Chatham
C8
RIPT Stickhandling Progression 5 With Connor Chatham
C9
RIPT Shooting Progression 5 With Connor Chatham
C10
RIPT Stickhandling Progression 6 With Connor Chatham
C11
RIPT Shooting Progression 6 With Connor Chatham
C12
RIPT Stickhandling Progression 7 With Connor Chatham
C13
RIPT Stickhandling Progression 8 With Connor Chatham
C14
RIPT Stickhandling Progression 9 With Connor Chatham
C15
RIPT Stickhandling Progression 10
C16
RIPT Stickhandling Progression 12 With Connor Chathamm
D
RIPT Meditate / Diaphragmatic Breathing
1 x 5:00
