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

Phase 3 Prep

2 Minutes Self Foot Massage 3 Minutes Foam Roll 10x Manual Ankle Dorsiflexion 4x Compass Balance 1 x 8 - Prone Press Ups 1 x 8 - 4 Way Dead Bug 1 x 8 - Bird Dogs (8 each side) 1 x 8 - Short Lever Hip Lifts (8 each side) 1 x 8 - Glute March (8 each side) 1 x 8 - Half Kneeling PVC (8 each side - if no PVC's use hockey sticks, baseball bats, chairs, anything) 1 x 8 - Half Kneeling T-Spine Twist Against Wall 1 x 30 Seconds - Wall Sit With Groin Squeeze 1 x 8 - Snap Down To Single Leg (4 each side) 1 x 10 Seconds - 2 Inch Run

Gymnastics - Movement - Hand Eye

2 x 3 Somersaults In A Row 1 x 3 Cartwheels On Each Side 1 x 3 Bear Sit Throughs (3 each way) 1 x 4 Forward/Backward Into Left/Right Lateral Bear Crawls (four hand/foot walks on each side = 1 rep) Nicole Hensley Juggling Mismatched Dribble

RIPT POGOs

1 x 12

RIPT Short Sprints

10, 10, 15, 15, 20, 20, 25, 25

RIPT Frog Leap

3 x 5

RIPT Squat Jumps

3 x 5

RIPT RFESS

3 x 12

RIPT Terminal Knee Extensions

3 x 12 @ 2

RIPT Kickstand RDL With Weight

3 x 12

RIPT Kickstand Hip Rotations

3 x 6

RIPT Band Resisted Kneeling Hip Thrusts

4 x 12

RIPT Forward/Backward Monster Walk

4 x 6

RIPT Simple Foot Strengthening Drill

3 x 12

RIPT Heel Walks

3 x 20

RIPT Stiff Ankle Toe Walks

3 x 20

Little to no rest between exercises : 1 x 10/10 - Deadbugs with band 1 x 10 - Good morning with band or supermans with arms at 90 1 x 30 sec - Side planks (if you cant go for 30 seconds with perfect form, DON'T, if you can go a little bit longer, DO) 1 x 20 Wall Push Toe Touches Rest 30 seconds and repeat 1 more time

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

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.

2 Minutes Self Foot Massage 3 Minutes Foam Roll 10x Manual Ankle Dorsiflexion 4x Dynamic Ankle Stability 1 x 8 - Prone Press Ups 1 x 8 - Dead Bug With Lateral Legs 1 x 8 - Alternating Bench Bird Dogs (8 each side) 1 x 8 - Short Lever Hip Lifts (8 each side) 1 x 8 - Glute March (8 each side) 1 x 8 - Standing Wall Push Hip Flexor Lift (8 each side) 1 x 8 - T-Spine Twists (8 each side) 1 x 30 Seconds - Wall Sit With Groin Squeeze 1 x 8 - Snap Down To Single Leg (4 each side) 1 x 10 Seconds - 2 Inch Run

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 6 - Reverse Flys

Gymnastics - Movement - Hand Eye

2 x 3 Somersaults In A Row 1 x 3 Cartwheels On Each Side 1 x 3 Bear Sit Throughs (3 each way) 1 x 4 Forward/Backward Into Left/Right Lateral Bear Crawls (four hand/foot walks on each side = 1 rep) Nicole Hensley Juggling Lacrosse Single Hand Work

RFE Front Foot Hops w Medball Chest Pass to Wall

3 x 8

RIPT LIGHT MEDBALL Soccer Throws

3 x 5

RIPT Half Bird Dog Db Row

3 x 12

RIPT Zottoman Curl

3 x 12

RIPT Db Bench Press In Glute Bridge

3 x 12

RIPT Full Body Push Ups

3 x 12

RIPT Shoulder Pre-hab Clock Taps

3 x 2

Waiter's Walk

3 x 20

RIPT Skull Crusher Negatives

3 x 12

RIPT Db Close Grip Bench Press

3 x 24

RIPT Dynamic Wrist Rotations

3 x 30

8 Point Plank x 20 seconds ss Supermans x 10 ss Pallof Press x 8 Each Side ss Wall Push Toe Touches x 20 Rest 30 seconds and repeat

For cardio today you should perform something low impact if possible. Everyone has different things available to them right now because of the RONA but some ideas would be Bike : Stationary, Rode Bike, Mountain Bike, BMX, Whatever - I would opt for more of a steady state type of ride keeping about 60-70% of a sprint pace for time. 10 minutes or so or a couple of shorter sets that allow you to go longer. Other Ideas : Go For A Roller Blade Sesh - not sprints, just skate around and have fun - 10-20 minutes of constant skating around Row Machine - If you have access to a rower - 10 minutes Jump rope x 10 mins but be light on your feet !!! Jiu jitsu wrestling

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

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.

Phase 3 Prep

2 Minutes Self Foot Massage 3 Minutes Foam Roll 10x Manual Ankle Dorsiflexion 4x Compass Balance 1 x 8 - Prone Press Ups 1 x 8 - 4 Way Dead Bug 1 x 8 - Bird Dogs (8 each side) 1 x 8 - Short Lever Hip Lifts (8 each side) 1 x 8 - Glute March (8 each side) 1 x 8 - Half Kneeling PVC (8 each side - if no PVC's use hockey sticks, baseball bats, chairs, anything) 1 x 8 - Half Kneeling T-Spine Twist Against Wall 1 x 30 Seconds - Wall Sit With Groin Squeeze 1 x 8 - Snap Down To Single Leg (4 each side) 1 x 10 Seconds - 2 Inch Run

Gymnastics - Movement - Hand Eye

2 x 3 Somersaults In A Row 1 x 3 Cartwheels On Each Side 1 x 3 Bear Sit Throughs (3 each way) 1 x 4 Forward/Backward Into Left/Right Lateral Bear Crawls (four hand/foot walks on each side = 1 rep) Nicole Hensley Juggling Mismatched Dribble Non Dominant Foot Juggle

RIPT POGOs

1 x 12

RIPT 5-10-5 Hip Open & Cross Over Start

RIPT Lateral High Knee Skips

4 x 10

RIPT Lateral Skater Jumps For Distance & Height

4 x 6

RIPT Explosive Strides With Band On

3 x 12

RIPT Lunge Iso Mobility

3 x 3

Alternating Reverse Lunges With Alternating Chops

3 x 12

RIPT Alternating Leg Lift Plank

3 x 8

RIPT Lateral Step Ups (body weight or weighted)

3 x 12

RIPT Lateral Monster Walk

3 x 6

RIPT Wall Sit

1:15, 1:30, 1:45

RIPT Simple Foot Strengthening Drill

3 x 12

RIPT Heel Walks

3 x 20

RIPT Stiff Ankle Toe Walks

3 x 20

Little to no rest between exercises : 1 x 10/10 - Deadbugs with band 1 x 10 - Good morning with band or supermans with arms at 90 1 x 30 sec - Side planks (if you cant go for 30 seconds with perfect form, DON'T, if you can go a little bit longer, DO) 1 x 20 Wall Push Toe Touches Rest 30 seconds and repeat 1 more time

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

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.

2 Minutes Self Foot Massage 3 Minutes Foam Roll 10x Manual Ankle Dorsiflexion 4x Dynamic Ankle Stability 1 x 8 - Prone Press Ups 1 x 8 - Dead Bug With Lateral Legs 1 x 8 - Alternating Bench Bird Dogs (8 each side) 1 x 8 - Short Lever Hip Lifts (8 each side) 1 x 8 - Glute March (8 each side) 1 x 8 - Standing Wall Push Hip Flexor Lift (8 each side) 1 x 8 - T-Spine Twists (8 each side) 1 x 30 Seconds - Wall Sit With Groin Squeeze 1 x 8 - Snap Down To Single Leg (4 each side) 1 x 10 Seconds - 2 Inch Run

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 6 - Reverse Flys

Gymnastics - Movement - Hand Eye

2 x 3 Somersaults In A Row 1 x 3 Cartwheels On Each Side 1 x 3 Bear Sit Throughs (3 each way) 1 x 4 Forward/Backward Into Left/Right Lateral Bear Crawls (four hand/foot walks on each side = 1 rep) Nicole Hensley Juggling Quick Hands PVC Hand Eye

RIPT Rebounding Lateral Skater Jump Into Medball Throw

3 x 4

RIPT Rotational Medball Throw

3 x 5

RIPT Db Plank Rows

3 x 12

RIPT Wall Hammer Curls

3 x 12

Staggered Stance Standing Bench Press w Bands

3 x 12

RIPT Close Grip Bench Push Ups

3 x 12

RIPT Split Stance Single Arm Standing Band Press

RIPT Single Arm Deadbug Band Pull Over

3 x 12

RIPT Band Pull Aparts

3 x 12

RIPT Db Farmers Carry

4 x 15

RIPT Shoulder Pre-hab Floor Overhead Press

3 x 15

RIPT Dynamic Wrist Rotations

3 x 30

8 Point Plank x 20 seconds ss Supermans x 10 ss Pallof Press x 8 Each Side ss Wall Push Toe Touches x 20 Rest 30 seconds and repeat

For cardio today you should perform something low impact if possible. Everyone has different things available to them right now because of the RONA but some ideas would be Bike : Stationary, Rode Bike, Mountain Bike, BMX, Whatever - I would opt for more of a steady state type of ride keeping about 60-70% of a sprint pace for time. 10 minutes or so or a couple of shorter sets that allow you to go longer. Other Ideas : Go For A Roller Blade Sesh - not sprints, just skate around and have fun - 10-20 minutes of constant skating around Row Machine - If you have access to a rower - 10 minutes Jump rope x 10 mins but be light on your feet !!! Jiu jitsu wrestling

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

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