RIPT HOCKEY
HockeyPhase IV continues to progress upon what we have been building over the last three phases !! Sprints, cardio and agility are playing a bigger role as well as speed of your movements. I designed this phase so that it could be completed by those of you training at home still or anyone that now has been given access to a gym. In the end, it DOES NOT MATTER WHERE YOU TRAIN, if you're following along with my programs, YOU WILL GET BETTER !!!!!!!
Features7 sessions per week
Must use App app to view and log training
Program Training
Prep
A
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
Prep
B
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
Prep
C
Gymnastics - Movement - Hand Eye
2 x 3 Somersaults In A Row 1 x 3 Cartwheels On Each Side 90/90 sit throughs x 5 each side 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
D
RIPT POGOs
2 x 10
E
RIPT Short Sprints
20, 20, 30, 30, 40, 40
F
Hurdle Hops
3 x 4
G
RIPT Squat Jumps
3 x 4
H
RIPT Step Ups (bodyweight or with weight)
3 x 12
I
RIPT Lateral Squats (body weight or weighted)
3 x 12
J1
RIPT Back Elevated Single Leg Hip Thrusts
3 x 12
J2
RIPT Glute March
3 x 12
Prep
K
RIPT Lower Pre-Hab 1/3
1 x 10 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
L1
RIPT Simple Foot Strengthening Drill
3 x 12
L2
RIPT Heel Walks
3 x 20
L3
RIPT Stiff Ankle Toe Walks
3 x 20
Strength/Power
M
Phase 4 Core 1/4
8 Point Plank x 25 Seconds ss Band Good Morning x 8 ss Left Side Plank x 25 Seconds ss Right Side Plank x 25 Seconds Rest 20 Seconds Wall Push Toe Touches x 20 Reps Rest 30 Seconds Repeat 1 More Time
N
RIPT Meditate / Diaphragmatic Breathing
1 x 5:00
Prep
A
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
B
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
Prep
C
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
Prep
D
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
E1
RIPT Explosive Pallof Press With PVC & Band
3 x 5
E2
RIPT Rotational Medball Throw
3 x 5
F1
RIPT Explosive Rows With Band
3 x 8
F2
RIPT Explosive Push Ups
3 x 6
G
RIPT Single Arm Db Bench Press
3 x 12
H
RIPT Db Plank Rows
3 x 12
I
Z-Press
3 x 12
J
RIPT Band Pull Aparts
3 x 12
K
RIPT Single Arm Farmers Carry
3 x 15
L
Wall Sit With Db Bicep Curls
3 x 12
M
RIPT Dynamic Wrist Rotations
3 x 30
Phase 4 Core 2/5
N
Supermans x 10 ss Alternating Shoulder Tap Planks x 20 Seconds ss Deadbugs With Band x 10/10 ss Wall Push Toe Touches x 30 Rest 30 seconds Repeat 1 more time
Choice Cardio
O
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. 15 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 - 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
P
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
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
Prep
B
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
Prep
C
Gymnastics - Movement - Hand Eye
2 x 3 Somersaults In A Row 1 x 3 Cartwheels On Each Side 90/90 sit throughs x 5 each side 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
D
Multi Cone Agility (Set Patterns & Reactionary Using Switched On App)
4 x 15
E
RIPT Forward Backward Shuttles
4 x 10
F
Snap down into Lateral Hurdle jumps and stick
3 x 8
G
RIPT Split Squat Jump
3 x 5
H
RIPT Lateral Lunge
3 x 6
I
RIPT not me 45 Degree Forward Lunge
3 x 6
J1
RIPT Barbell Hip Thrusts
3 x 6
J2
RIPT Band Resisted Kneeling Hip Thrusts
3 x 12
Prehab
K
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 (5 each side) 3 - Single Leg Adductor Swings In Glute Bridge 4 - Kickstand Rotations 5 - Single Leg Glute Bridges 6 - Forward/Backward Monster Walks
L1
RIPT Simple Foot Strengthening Drill
3 x 12
L2
RIPT Heel Walks
3 x 20
L3
RIPT Stiff Ankle Toe Walks
3 x 20
Strength/Power
M
Phase 4 Core 1/4
8 Point Plank x 25 Seconds ss Band Good Morning x 8 ss Left Side Plank x 25 Seconds ss Right Side Plank x 25 Seconds Rest 20 Seconds Wall Push Toe Touches x 20 Reps Rest 30 Seconds Repeat 1 More Time
N
RIPT Meditate / Diaphragmatic Breathing
1 x 5:00
Prep
A
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
B
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
Prep
C
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 (jvery light tension) 3 - Internal Rotator Punches (very light tension) 4 - Scapular Push Ups 5 - Wall Slides
Prep
D
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
E
RIPT Rigid Medball Chest Pass
3 x 6
F1
RIPT Half Kneeling Around The World
3 x 4
F2
RIPT Around The World Medball Slam
3 x 4
G
RIPT Neutral Grip Pull Ups
3 x 6
H
RIPT Full Body Push Ups
3 x 6
I
Db Bent Over Rows
3 x 6
J
RIPT Db Curl Into Overhead Press
3 x 6
K
RIPT Db Close Grip Bench Press
3 x 6
L
Bb Forearm Flexion and Extension
3 x 20
M
RIPT Db Farmers Carry
4 x 15
N
RIPT Forearm Pronation & Supination Drill
3 x 30
Core
O
Dealers Choice !!!!! We all have our favorite core exercises. On Friday's for this phase you can choose any core exercises you like from the last three phases and this phase - or any that you have completed before ! 200 Reps of choice core
Choice Cardio
P
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
Q
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
