RIPT HOCKEY
The offseason is what separates the men from boys and the women from girls. It's GO TIME !
This three week phase is specifically designed to balance your body back out after a long grueling season on the ice. This is THE FOUNDATION you need to build the rest of your off-season on. Paying attention to the details of this phase will set you up for a healthy and successful off-season.
As soon as this phase is completed, you will immediately move on to 2023 Phase II, and that's where the fun really starts !!!!
Remember : If You Give More You Will Be More !
LFG
Features7 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 2 Minute Light Jog Click Thumbnail For Videos of These Exercises ! 1 x 8 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 8/8 Short Lever Hip Lifts 1 x 10/10 Bird dogs 1 x 20 Seconds 8 Point Plank 1 x 5/5 Kneeling T Spine Twists - HOLD AT THE TOP FOR A 2 COUNT - PUSH THAT RANGE OF MOTION ! 1 x 5/5 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
For this prep phase we are starting off simple ! Next phase these will all be harder - FOCUS ON THE DETAILS !! Click Thumbnail For Videos of These Exercises ! 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 30
E
RIPT Isometric Lateral Lunge Hold
3 x 30
F
RIPT Glute Medius Wall Push
3 x 20
G
RIPT Single Leg Glute Bridges
3 x 25
H1
RIPT Stiff Ankle Toe Walks
3 x 20
H2
RIPT Heel Walks
3 x 20
H3
RIPT Wall Sit
1:00, 1:10, 1:20
Strength/Power
I
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 30-45 Seconds and Repeat 1 More Time
Recovery
J
RIPT Recovery
Perform each of these for 30-60 seconds. Really focus on your form and BREATHING calmly and deeply into your belly throughout the entirety of the stretch ! 1 - Rfess Stretch 2 - Band Assisted Hamstring Stretch 3 - Pigeon Stretch 4 - Band Assisted V Stretch
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 2 Minute Light Jog Click thumbnail for videos of these exercises ! 1 x 10 Prone Press Ups 1 x 5 Cat Camel 1 x 5/5 Bird Dogs 1 x 30 Second Plank 1 x 5/5 PVC T Spine Twists 1 x 10 Glute Bridges
RIPT Neck and Shoulder Pre-Hab 2/4
C
Watch Videos For Coaching ! 1 x 15 Seconds Each Way - 4 Way Neck Isometric Holds 1 x 8 Shoulder Pre-hab Wall Slides 1 x 8 Shoulder Pre-hab Internal Rotators Punches Each Side 1 x 8 Shoulder Pre-hab External Rotators Punches Each Side 1 x 8 Band Pull Aparts 1 x 8 Scapular Push Ups
D
RIPT Pull Up Isometric Hold
E
RIPT Push Up Isometric Hold
3 x 20
F
RIPT TRX Inverted Row Isometric Hold
3 x 20
G
RIPT Anti Rotational Foam Roller Press
3 x 12
H
RIPT Db Farmers Carry
3 x 25
I
RIPT Biceps Isometric Hold Example
3 x 20
Strength/Power
J
RIPT Isometric Core 1
Alternating Leg Lift Plank x 25 Seconds ss Supermans x 10 Seconds ss Left Side Plank x 25 Seconds ss Ride Side Plank x 25 Seconds ---Rest x 30-45 Seconds and Repeat 1 More Time
RIPT Recovery Upper Body
K
Perform each of these for 30-60 seconds. Really focus on your form and BREATHING calmly and deeply into your belly throughout the entirety of the stretch ! 1. PVC Prayer Stretch 2. Lat EDLOA Stretch 3. Pec ELDOA Stretch
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
B1
RIPT Stickhandling Progression 1 With Connor Chatham
1 x 5:00
B2
RIPT Shooting Progression 1 With Connor Chatham
1 x 5:00
C
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 2 Minute Light Jog Click Thumbnail For Videos of These Exercises ! 1 x 8 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 8/8 Short Lever Hip Lifts 1 x 10/10 Bird dogs 1 x 20 Seconds 8 Point Plank 1 x 5/5 Kneeling T Spine Twists - HOLD AT THE TOP FOR A 2 COUNT - PUSH THAT RANGE OF MOTION ! 1 x 5/5 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
For this prep phase we are starting off simple ! Next phase these will all be harder - FOCUS ON THE DETAILS !! Click Thumbnail For Videos of These Exercises ! 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 Front Foot Elevated Reverse Lunge
3 x 10 @ 0 lb
E
RIPT Lateral Lunge
3 x 10 @ 0 lb
F
RIPT Glute Medius Wall Push
3 x 20
G
RIPT Single Leg Glute Bridges
3 x 12 @ 0 lb
H1
RIPT Stiff Ankle Toe Walks
3 x 20
H2
RIPT Heel Walks
3 x 20
H3
RIPT Wall Sit
1:00, 1:10, 1:20
Strength/Power
I
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 30-45 Seconds and Repeat 1 More Time
Recovery
J
RIPT Recovery
Perform each of these for 30-60 seconds. Really focus on your form and BREATHING calmly and deeply into your belly throughout the entirety of the stretch ! 1 - Rfess Stretch 2 - Band Assisted Hamstring Stretch 3 - Pigeon Stretch 4 - Band Assisted V Stretch
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 2 Minute Light Jog Click thumbnail for videos of these exercises ! 1 x 10 Prone Press Ups 1 x 5 Cat Camel 1 x 5/5 Bird Dogs 1 x 30 Second Plank 1 x 5/5 PVC T Spine Twists 1 x 10 Glute Bridges
RIPT Neck and Shoulder Pre-Hab 2/4
C
Watch Videos For Coaching ! 1 x 15 Seconds Each Way - 4 Way Neck Isometric Holds 1 x 8 Shoulder Pre-hab Wall Slides 1 x 8 Shoulder Pre-hab Internal Rotators Punches Each Side 1 x 8 Shoulder Pre-hab External Rotators Punches Each Side 1 x 8 Band Pull Aparts 1 x 8 Scapular Push Ups
D
RIPT Band Pull Aparts
3 x 12
E
RIPT Full Body Push Ups
@ 7
F
RIPT TRX Inverted Row
@ 7
G
RIPT Anti Rotational Foam Roller Press
3 x 12
H
RIPT Db Farmers Carry
3 x 20
I
RIPT Zottoman Curl
3 x 10
Strength/Power
J
RIPT Isometric Core 1
Alternating Leg Lift Plank x 25 Seconds ss Supermans x 10 ss Left Side Plank x 25 Seconds ss Ride Side Plank x 25 Seconds ---Rest x 30-45 Seconds and Repeat 1 More Time
RIPT Recovery Upper Body
K
Perform each of these for 30-60 seconds. Really focus on your form and BREATHING calmly and deeply into your belly throughout the entirety of the stretch ! 1. PVC Prayer Stretch 2. Lat EDLOA Stretch 3. Pec ELDOA Stretch
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
B1
RIPT Stickhandling Progression 1 With Connor Chatham
1 x 5:00
B2
RIPT Shooting Progression 1 With Connor Chatham
1 x 5:00
C
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
B1
RIPT Stickhandling Progression 1 With Connor Chatham
1 x 5:00
B2
RIPT Shooting Progression 1 With Connor Chatham
1 x 5:00
C
RIPT Meditate / Diaphragmatic Breathing
1 x 5:00
