If you do not have access to dumbbells or kettlebells or a medicine ball, that is okay ! I gotchu...NO EXCUSES - Watch these two vids.

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) (no video for this yet due to Covid-19) 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 4 - Non Dominant Foot Juggle x 1-2 minutes 5 - Try to do both at the same time x 1 -2 minutes

RIPT Phase II Activation 1/4

Burn Through These As Fast As You Can BUT Watch Each Video At Least Once To Make Sure You Are Using Perfect Form !!!! 1x10 Of Each 1 - 3:00 Jog or Bike Spin 2 - Manual Ankle Dorsiflexion 3 - Dorsiflexion Knees To The Wall 4 - Compass Balance 5 - Standing Wall Push Hip Flexor Lift 6 - Deadbugs 7 - Bear Plank Shoulder Tap Kick Outs 8 - T Spine Twists 9 - Forward/Backward Monster Walks 10 - 2 Inch Runs 1 x 10 Seconds 11 - Snap Downs 1 x 5

RIPT Phase II Lower Pre-Hab 1/4

Burn Through These Exercise With One Hundred Percent Focus And Attention To Detail. INTENTION And Make The Mind Muscle Connection With All Of Your Movements !!!! 1x 10 Of Each 1 - Seated VG Hip Mobility From 90/90 2 - Hamstring Airplane 3 - Single Leg Adductor Swings In Glute Bridge 4 - Kickstand Rotations 5 - Single Leg Glute Bridges 6 - Lunge Matrix x 3 Rounds Each Side

RIPT Gymnastics

Only perform these if you feel comfortable doing so. When clients first perform these with me, we use a gymnastics mat underneath them incase they have to bail or fall ! Be safe performing these. If you aren't confidence or you're just starting out with these - grab a comforter and lay it outside in the grass to perform your somersaults with! Take as much time between sets as you need if these make you feel dizzy after. Week by week the amount of time it takes for you to "normalize" after these will shorten. Hopefully in a month or two you wont feel dizzy or off at all after performing these ! CONTROL YOUR BODY !!!!! 1 x 3 Dominant Side Cartwheels Non-Dominant Side Cartwheels Somersaults

Perform Each Of These Movements With 100 Percent Effort. Since We Have So Long Before Hockey Comes Back, These Will Act As One Of The The Ways We Get Your Heart Rate Up - So Perform Each Movement As Dynamically As You Possibly Can. Keep Rest Between Exercises Short But Also Keep In Mind For Players In Juniors Up To Pro That You Do Not Play Again Until September Or October, This Offseason Is A Marathon Not A Sprint 2 x 10 Yards Each - Rest Is As Needed To Perform These All Out (if you want to make this a little harder, take shorter rest). Perform Both Sets Of Each Exercise Before Moving On To The Next One ! 1 - Forward Run (not a full sprint yet, but a hard run) 2 - Backpedal 3 - Lateral Shuffle Down 10 Yards & Back 10 Yards (only one time) 4 - Lateral High Knee Skips Down 10 Yards & Back (watch video intently, do not cross over when doing this, work your brain too) 5 - Butt Kicks (only 10 yards) 6 - Iso Dynamic Skater Strides (perform these fast but UNDER CONTROL) 7 - Pogos x 10

RIPT Depth Drops

3 x 5 @ 3

RIPT Concentric Focus Lunge Jumps

3 x 3

RIPT Unilateral Walking Lunges

3 x 12

RIPT Lateral Lunge Thrusters

3 x 12

RIPT Glute Medius Wall Push

3 x 15

RIPT Terminal Knee Extensions

3 x 12 @ 2

RIPT 90/90 Sit Throughs

3 x 6

Explosive Pallof Press x 6 each side Rest 20 seconds Pike Slides x 8 Rest 20 seconds Good morning with band Rest 20 seconds 8 Point Plank x 20 seconds ------------------------------------------- Rest 30-40 seconds and repeat for a total or 2 sets

RIPT Meditate / Diaphragmatic Breathing

1 x 4:00

RIPT How To Make Homemade Weights

If you do not have access to dumbbells or kettlebells or a medicine ball, that is okay ! I gotchu...NO EXCUSES - Watch these two vids.

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) (no video for this yet due to Covid-19) 3 - Juggle x 1-2 minutes 4 -Multidimensional Hand Eye x 2 minutes 5 - Quick Hands With 2 Balls & 3 x 2 minutes

RIPT PHASE II Activation 2/5

Burn Through These As Fast As You Can BUT Watch Each Video At Least Once To Make Sure You Are Using Perfect Form !!!! 1x10 Of Each 1 - 3:00 Jog or Bike Spin 2 - Manual Ankle Dorsiflexion 3 - Dorsiflexion Knees To The Wall 4 - Dynamic Ankle Stability 5 - Deadbugs With Feet Pushing Into Wall 6 - Wall Push Toe Touch 7 - Bear Sit Throughs 8 - Half Kneeling T Spine Rotation 9 - Lateral Monster Walks 10 - 2 Inch Runs 1 x 10 Seconds 11 - Snap Downs 1 x 5

RIPT Phase II Upper Pre-Hab 2/5

Burn Through These Exercise With One Hundred Percent Focus And Attention To Detail. Intention With All Of Your Movements !!!! 1x 10 Of Each 1 - 4 Way Neck Isometrics x 25 Seconds 2 - External Rotator Punches (very light tension) 3 - Internal Rotator Punches (very light tension) 4 - Scapular Push Ups 5 - Wall Slides

RIPT Gymnastics

Only perform these if you feel comfortable doing so. When clients first perform these with me, we use a gymnastics mat underneath them incase they have to bail or fall ! Be safe performing these. If you aren't confidence or you're just starting out with these - grab a comforter and lay it outside in the grass to perform your somersaults with! Take as much time between sets as you need if these make you feel dizzy after. Week by week the amount of time it takes for you to "normalize" after these will shorten. Hopefully in a month or two you wont feel dizzy or off at all after performing these ! CONTROL YOUR BODY !!!!! 1 x 3 Dominant Side Cartwheels Non-Dominant Side Cartwheels Somersaults

RIPT Around The World Medball Slam

3 x 3

RIPT Single Arm Explosive Overhead Press

3 x 3

RIPT Lat Pull From Table Top Positon

3 x 12

RIPT Side Plank Band Rows

3 x 12

RIPT Unilateral Dumbell Bench Press

3 x 12

RIPT Half Kneeling Single Arm Curl & Press

3 x 12

RIPT Single Arm Farmers Carry

3 x 12

RIPT Lateral Ape Walks

3 x 12

RIPT Wall Hammer Curls

3 x 12

RIPT Dynamic Wrist Rotations

3 x 30

Table Top Anti Rotational Core x 5 reps each limb Rest 20 seconds Half Kneeling Around The World x 5 each way Rest 20 Seconds Bear Sit Throughs x 5 each way Rest 20 seconds Posterior Supermans x 8 ------------------------------------------------- Rest 30-40 seconds and repeat for a total of 2 sets

For Cardio Today You Can Perform This At The End Of Your Workout Or The Beginning Or You Could Even Do This At A Different Time Of The Day If You Would Like, It's Up To You : Choose something you enjoy doing. For College and Pro Players, you can skip this (if you would like, or keep this to very low intensity and have fun with it, dont see it as a chore) since you have so long until you play your first game Some Ideas : Play Tennis Play Basketball Play Any Kind of Ball or Game Light Bike Ride - Real bike or stationary bike - constant tension not sprints - 8- 10 minutes Go For A Roller Blade Sesh - not sprints, just skate around and have fun - 8 - 10 minutes of constant skating around Row Machine - If you have access to a rower - 6-8 minutes

RIPT Meditate / Diaphragmatic Breathing

1 x 4:00

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

Mobility Flow with Dr. Tony Katakis

1 x 1

RIPT Stickhandling Progression 1 With Connor Chatham

1 x 2:00

RIPT Shooting Progression 1 With Connor Chatham

1 x 2:00

RIPT Stickhandling Progression 2 With Connor Chatham

1 x 2:00

RIPT Shooting Progression 2 With Connor Chatham

1 x 2:00

RIPT Stickhandling Progression 3 With Connor Chatham

1 x 5:00

RIPT Stickhandling Progression 4 With Connor Chatham

RIPT Shooting Progression 4 With Connor Chatham

RIPT Stickhandling Progression 5 With Connor Chatham

RIPT Shooting Progression 5 With Connor Chatham

RIPT Stickhandling Progression 6 With Connor Chatham

RIPT Shooting Progression 6 With Connor Chatham

RIPT Stickhandling Progression 7 With Connor Chatham

RIPT Stickhandling Progression 8 With Connor Chatham

RIPT Stickhandling Progression 9 With Connor Chatham

RIPT Stickhandling Progression 10

RIPT Stickhandling Progression 12 With Connor Chathamm

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

If you do not have access to dumbbells or kettlebells or a medicine ball, that is okay ! I gotchu...NO EXCUSES - Watch these two vids.

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) (no video for this yet due to Covid-19) 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 4 - Non Dominant Foot Juggle x 1-2 minutes 5 - Try to do both at the same time x 1 -2 minutes 6 - Add any other coordination drills that you like, especially any that involve using your feet since it's a lower body day!

RIPT Phase II Activation 1/4

Burn Through These As Fast As You Can BUT Watch Each Video At Least Once To Make Sure You Are Using Perfect Form !!!! 1x10 Of Each 1 - 3:00 Jog or Bike Spin 2 - Manual Ankle Dorsiflexion 3 - Dorsiflexion Knees To The Wall 4 - Compass Balance 5 - Standing Wall Push Hip Flexor Lift 6 - Deadbugs 7 - Bear Plank Shoulder Tap Kick Outs 8 - T Spine Twists 9 - Forward/Backward Monster Walks 10 - 2 Inch Runs 1 x 10 Seconds 11 - Snap Downs 1 x 5

RIPT Phase II Lower Pre-Hab 1/4

Burn Through These Exercise With One Hundred Percent Focus And Attention To Detail. INTENTION And Make The Mind Muscle Connection With All Of Your Movements !!!! 1x 10 Of Each 1 - Seated VG Hip Mobility From 90/90 2 - Hamstring Airplane 3 - Single Leg Adductor Swings In Glute Bridge 4 - Kickstand Rotations 5 - Single Leg Glute Bridges 6 - Lunge Matrix x 3 Rounds Each Side 7 - Wall Sprints - 2 strides x 5 reps per side - only 1 set each side

RIPT Gymnastics

Only perform these if you feel comfortable doing so. When clients first perform these with me, we use a gymnastics mat underneath them incase they have to bail or fall ! Be safe performing these. If you aren't confidence or you're just starting out with these - grab a comforter and lay it outside in the grass to perform your somersaults with! Take as much time between sets as you need if these make you feel dizzy after. Week by week the amount of time it takes for you to "normalize" after these will shorten. Hopefully in a month or two you wont feel dizzy or off at all after performing these ! CONTROL YOUR BODY !!!!! 1 x 3 Dominant Side Cartwheels Non-Dominant Side Cartwheels Somersaults

RIPT Alternating Walk Run

2 x 2:00

RIPT Depth Drops

3 x 3 @ 3

RIPT Concentric Focus Skater Jumps

3 x 3

RIPT Single Leg Hip Thrust - Adding Weight

3 x 12

RIPT Rapid Decelerating Lateral Lunge

3 x 6

RIPT Reverse Lunge With Half Chop

3 x 12

RIPT Crab Bridge Kickouts

3 x 6

Explosive Pallof Press x 6 each side Rest 20 seconds Pike Slides x 8 Rest 20 seconds Good morning with band Rest 20 seconds 8 Point Plank x 20 seconds ------------------------------------------- Rest 30-40 seconds and repeat for a total or 2 sets

RIPT Meditate / Diaphragmatic Breathing

1 x 4:00

RIPT How To Make Homemade Weights

If you do not have access to dumbbells or kettlebells or a medicine ball, that is okay ! I gotchu...NO EXCUSES - Watch these two vids.

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) (no video for this yet due to Covid-19) 3 - Juggle x 1-2 minutes 4 -Multidimensional Hand Eye x 2 minutes 5 - Quick Hands With 2 Balls & 3 x 2 minutes

RIPT PHASE II Activation 2/5

Burn Through These As Fast As You Can BUT Watch Each Video At Least Once To Make Sure You Are Using Perfect Form !!!! 1x10 Of Each 1 - 3:00 Jog or Bike Spin 2 - Manual Ankle Dorsiflexion 3 - Dorsiflexion Knees To The Wall 4 - Dynamic Ankle Stability 5 - Deadbugs With Feet Pushing Into Wall 6 - Wall Push Toe Touch 7 - Bear Sit Throughs 8 - Half Kneeling T Spine Rotation 9 - Lateral Monster Walks 10 - 2 Inch Runs 1 x 10 Seconds 11 - Snap Downs 1 x 5

RIPT Phase II Upper Pre-Hab 2/5

Burn Through These Exercise With One Hundred Percent Focus And Attention To Detail. Intention With All Of Your Movements !!!! 1x 10 Of Each 1 - 4 Way Neck Isometrics x 25 Seconds 2 - External Rotator Punches (very light tension) 3 - Internal Rotator Punches (very light tension) 4 - Scapular Push Ups 5 - Wall Slides

RIPT Gymnastics

Only perform these if you feel comfortable doing so. When clients first perform these with me, we use a gymnastics mat underneath them incase they have to bail or fall ! Be safe performing these. If you aren't confidence or you're just starting out with these - grab a comforter and lay it outside in the grass to perform your somersaults with! Take as much time between sets as you need if these make you feel dizzy after. Week by week the amount of time it takes for you to "normalize" after these will shorten. Hopefully in a month or two you wont feel dizzy or off at all after performing these ! CONTROL YOUR BODY !!!!! 1 x 3 Dominant Side Cartwheels Non-Dominant Side Cartwheels Somersaults

RIPT Reactionary Cone Agility Using The Free App SwitchedOn

RIPT Single Arm Medball Chest Pass

3 x 3

RIPT Three Point Rows

3 x 12

RIPT Half Kneeling Around The World

3 x 6

RIPT Split Stance Single Arm Standing Band Press

3 x 12

RIPT Half Kneeling Single Arm Db Overhead Press

3 x 12

RIPT Single Arm Farmers Carry

3 x 12

RIPT Pronation Supination With Stick

3 x 30

Table Top Anti Rotational Core x 5 reps each limb Rest 20 seconds Half Kneeling Around The World x 5 each way Rest 20 Seconds Bear Sit Throughs x 5 each way Rest 20 seconds Posterior Supermans x 8 ------------------------------------------------- Rest 30-40 seconds and repeat for a total of 2 sets

RIPT Meditate / Diaphragmatic Breathing

1 x 4:00

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

Mobility Flow with Dr. Tony Katakis

1 x 1

RIPT Stickhandling Progression 1 With Connor Chatham

1 x 2:00

RIPT Shooting Progression 1 With Connor Chatham

1 x 2:00

RIPT Stickhandling Progression 2 With Connor Chatham

1 x 2:00

RIPT Shooting Progression 2 With Connor Chatham

1 x 2:00

RIPT Stickhandling Progression 3 With Connor Chatham

1 x 5:00

RIPT Stickhandling Progression 4 With Connor Chatham

RIPT Shooting Progression 4 With Connor Chatham

RIPT Stickhandling Progression 5 With Connor Chatham

RIPT Shooting Progression 5 With Connor Chatham

RIPT Stickhandling Progression 6 With Connor Chatham

RIPT Shooting Progression 6 With Connor Chatham

RIPT Stickhandling Progression 7 With Connor Chatham

RIPT Stickhandling Progression 8 With Connor Chatham

RIPT Stickhandling Progression 9 With Connor Chatham

RIPT Stickhandling Progression 10

RIPT Stickhandling Progression 12 With Connor Chathamm

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

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

Mobility Flow with Dr. Tony Katakis

1 x 1

RIPT Stickhandling Progression 1 With Connor Chatham

1 x 2:00

RIPT Shooting Progression 1 With Connor Chatham

1 x 2:00

RIPT Stickhandling Progression 2 With Connor Chatham

1 x 2:00

RIPT Shooting Progression 2 With Connor Chatham

1 x 2:00

RIPT Stickhandling Progression 3 With Connor Chatham

1 x 5:00

RIPT Stickhandling Progression 4 With Connor Chatham

RIPT Shooting Progression 4 With Connor Chatham

RIPT Stickhandling Progression 5 With Connor Chatham

RIPT Shooting Progression 5 With Connor Chatham

RIPT Stickhandling Progression 6 With Connor Chatham

RIPT Shooting Progression 6 With Connor Chatham

RIPT Stickhandling Progression 7 With Connor Chatham

RIPT Stickhandling Progression 8 With Connor Chatham

RIPT Stickhandling Progression 9 With Connor Chatham

RIPT Stickhandling Progression 10

RIPT Stickhandling Progression 12 With Connor Chathamm

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00