RIPT HOCKEY
Whether you want to perform this at your local gym or at home, this introductory month long program will help you get back on track! Week one I'll get you acclimated to how I do things and then weeks two through four I turn up the heat a little bit. As you will see in all of my video demonstrations, I put a lot of emphases on the midsection and glutes. There is no traditional cardio in this program. I know some of you absolutely love your Peleton or your Rower so I will not keep you from that. Work those in before, after or on the days in between workouts !
If you've never worked with a strength coach or a qualified personal trainer, my programs will be perfect you! Every exercise I have you perform is accompanied with a video demonstration and coaching. I took all of the guesswork out of it for you, everything is in one place on the cleanest most intuitive training app in the game :)
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
RIPT HOT MOM'S ACTIVATION SERIES 1
FOCUS ON FORM As soon as you finish one exercise IMMEDIATELY start the next : After completing this a few times, hopefully you will start to remember what each exercise is and won't need to watch the videos ! Foam Roll Body 1 x 30 Seconds Each Foot Massage With Ball 1 x 4 Times Through Each Side Compass Balance 1 x 10 Each Side Deadbugs 1 x 10 Each Side Bird Dogs 1 x 10 Second Hold Each Side In Short Lever Hip Lift 1 x 10 Overhead Squats - REACH TO THE CEILING 1 x 10 Each Side Single Leg Glute Bridges 1 x 10 Wall Slides 1 x 10 Reverse Flys 1 x 10 Seconds of 2 Inch Runs
B
RIPT Split Squat Jump
2 x 8
C
RIPT Lateral Monster Walk
2 x 14
D1
RIPT RFESS
2 x 12
D2
RIPT Plank
2 x 30
E1
RIPT Single Arm Db Bench Press
2 x 12
E2
Posterior Supermans
2 x 8
F1
RIPT Lateral Lunge
2 x 12
F2
RIPT Wall Push Toe Touches
2 x 20
G
RIPT Half Bird Dog Db Row
2 x 12
H1
RIPT Wall Hammer Curls
2 x 12
H2
RIPT Band Resisted Straight Arm Pull Downs
2 x 12
I
RIPT Meditate / Diaphragmatic Breathing
1 x 3:00
Prep
A
RIPT Hot Mom's Activation Series 2
FOCUS ON FORM As soon as you finish one exercise IMMEDIATELY start the next : After completing this a few times, hopefully you will start to remember what each exercise is and won't need to watch the videos ! Foam Roll Body 1 x 30 Seconds Each Foot Massage With Ball 1 x 4 Times Through Each Side Dynamic Ankle Stability 1 x 10 Each Side Deadbugs 1 x 10 Each Side Bird Dogs 1 x 10 Second Hold Each Side Glute Medius Wall Push 1 x 10 Overhead Squats - REACH TO THE CEILING 1 x 10 Each Side Glute March 1 x 10 Band Pull Aparts 1 x 10 Seconds of 2 Inch Runs
B1
RIPT Squat Jump Into Medball Slam
2 x 6 @ 10 lb
B2
RIPT Explosive Rows With Band
2 x 8
C1
RIPT Walking Lunges
2 x 12
C2
RIPT Alternating Shoulder Tap Plank
2 x 20
D1
Db Curl Into Overhead Press
2 x 12
D2
RIPT Anti Rotational Foam Roller Press
2 x 15
E
RIPT Back Elevated Single Leg Hip Thrusts
2 x 12
F
RIPT Alternating Leg Lift Plank
2 x 20
G1
Wall Sit With Db Bicep Curls
2 x 12
G2
RIPT Single Arm Farmers Carry
2 x 20
H
RIPT Meditate / Diaphragmatic Breathing
1 x 3:00
Prep
A
RIPT HOT MOM'S ACTIVATION SERIES 3
FOCUS ON FORM As soon as you finish one exercise IMMEDIATELY start the next : After completing this a few times, hopefully you will start to remember what each exercise is and won't need to watch the videos ! Foam Roll Body 1 x 30 Seconds Each Foot Massage With Ball 1 x 30 Seconds Each Foot Eyes Closed Balance 1 x 10 Each Side Deadbugs 1 x 10 Each Side Bird Dogs 1 x 10 Overhead Squats - REACH TO THE CEILING 1 x 10 Seconds of 2 Inch Runs 1 x 6 Snap downs
B
RIPT Straight Leg Raises
2 x 6
C
RIPT Straight Leg Lateral Raises
2 x 6
D
RIPT Single Leg Adductor Swings In Glute Bridge
2 x 6
E
Half Kneeling Hip Flexor Lift With Wall Push
2 x 6
F
RIPT Single Leg Glute Bridges
2 x 6
G
RIPT Shoulder Pre-hab Floor Overhead Press
2 x 6
H
RIPT Shoulder Pre-hab Scapular Push Ups
2 x 6
I1
RIPT Squat Jumps
2 x 6
I2
RIPT Explosive Push Ups
2 x 3
J
RIPT Explosive Pallof Press With PVC & Band
2 x 6
K1
RIPT Isometric Lunge Hold
2 x 30
K2
RIPT Step Ups (bodyweight or with weight)
2 x 6
L1
RIPT Full Body Push Ups
2 x MAX
L2
RIPT Db Plank Rows
2 x 12
M
RIPT Db or Kb Sumo Squats
2 x 12
N
RIPT 8 Point Plank
2 x 15
O
RIPT Side Plank
2 x 25
P
RIPT Meditate / Diaphragmatic Breathing
1 x 3:00
