RIPT 2022 Phase 2 Lower Roll/Hand Eye

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) Hand Eye x 5-10 Minutes ( yes I want 5-10 minutes of this ! ) Ideas : 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 - Nicole Hensley Juggling Challenges - Non Dominant Soccer Pick Up x 10 - Non Dominant Football Throws

RIPT 2022 Phase 2 Lower Prep

Click Thumbnail For Coaching Videos of These Exercises - LEARN THEM !!!! 1: 1 x 10 Per Foot Manual Ankle Dorsiflexion Mobility - if you have a slant board, USE IT ( there's a different video if you have a slantboard ) 2: 1 x 4/4 Balance With Circular Slider 3: 1 x 20 Yards Stiff Ankle Toe Walks 4: 1 x 20 Yards Heel Walks 5: 1 x 5 Press Ups 6: 1 x 15 Band Resisted Dead Bugs 7: 1 x 8/8 Short Lever Hip Lifts 8: 1 x 10/10 Bird dogs 9: 1 x 30 Seconds Each Side Side Planks 10: 1 x 8/8 Kneeling T Spine Twist On Wall 11: 1 x 5/5 Half Kneeling Hip Lifts With PVC ----------------------------------------------------- 12: 1 x 5/5 Side Lying Hip CAR 13: 1 x 5 90/90 Forward Fold Hip Hinge 14: 1 x 5/5 90/90 Grap Squeezes 15: 1 x 8/8 Terminal Knee Extensions 16: 1 x 8/8 Hamstring Airplanes 17: 1 x 20 Double Leg Glute Bridges 18: 1 x 5 Snap Downs 19: 1 x 10 Seconds 2 Inch Run - SCAN THE ROOM WITH YOUR EYES WHILE DOING THIS ! PRACTICE HEAD ON A SWIVEL WITH PURPOSE !!!!!!!

WATCH VIDEOS & LEARN CORRECT FORM !!!! 1 x 10 Pogos For the following 4 exercises, your walk back to the starting line will be your rest !!! While walking back, FOCOUS ON SLOW DEEP NASAL BREATHS (breathing in the nose, filly the belly with air) 1 x 15 Yards Low Skip (looking for distance on these) 1 x 15 Yards High Skip (lookin for height on these) 1 x 15 Yards Butt Kicks ( no video - sorry - just normal butt kicks ) 1 x 15 Yards High Knees ( no video - sorry - just normal butt kicks ) 3 15 Yard Warm Up Sprints at 25% - 50% - 75% (walk back to starting line is your rest between) 3 x 10 Yard Sprints Take as much rest time as you need between these so each is full speed

Bilateral Plyos - since we have done a lot of work already today our plyos will be simple ! WATCH VIDEOS FOR COACHING !!!! 1 x 4 Rapid Deceleration Depth Drops (older players can perform these from a bench younger players only 6-10 inches off of the ground) Rest 30 Seconds 1 x 4 Squat Jumps - Pause between each jump and reset ! Rest 60 Seconds and repeat 2 more times through ( 3 total sets)

RIPT RFESS

3 x 12

RIPT Landmine Lateral Lunges

3 x 12

RIPT Back Elevated Single Leg Hip Thrusts

3 x 12

RIPT Bear Position TKE

3 x 12

RIPT Slantboard Soleus Raises

3 x 10

1 x 12/12 Lateral Monster Walks Rest 30 Seconds 1 x 15 Seconds Each Leg Copenhagen Planks Rest 30 Seconds 1 x 12 Supermans Rest 15 seconds 30 Second Alternating Leg Lift Plank Rest 30 seconds and repeat through 2 more times !

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

RIPT 2022 Upper Roll/Hand Eye

1) Self Foot Massage - Roll Feet Out 2 x 1 Minute Each Foot 2) Use a dip handle or end of a barbell to dig into your pec and where the pec meets our shoulder - this will help to keep your chest muscles in check and not pull your shoulders forward ! 2) Foam Roll : Back. Hip Flexors. Quads. IT Bands. Hamstrings. Glutes. Groins. Calves. Anterior Tibialis (muscle on outside of your shin 3) Hand Eye x 5-10 Minutes ( yes I want 5-10 minutes of this ! ) Ideas : 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 - Nicole Hensley Juggling Challenges - Multi Dimensional Hand Eye ( my favorite drill ) - PVC Hand Eye

RIPT Train With Me Prep Days 2 & 5

1 - Prone press ups x 10 2 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 3 - Half kneeling t-spine twists against wall x 5 each side 4 - Bird dogs x 5 each side 5 - 8 point plank x 20 seconds 6 - Deadbugs with band x 10 each side 7 - Neck flexors hand push x 20 seconds 8 - Neck extensors wall push x 20 seconds 9 - Neck anti lateral flexion hand push x 20 seconds to the left and right 10 - Shoulder clock taps x 2 times around with each hand 11 - Shoulder pre-hab wall slides x 10 12 - Shoulder pre-hab external rotator punches x 10 13 - Shoulder pre-hab internal rotator punches x 10 14 - Band Pull Aparts x 10 15 - PVC Prayer Stretch With Dr. Tony x 5 16 - Somersaults 1 x 3

* Single arm medball chest pass : 3 sets x 3 throws each side - Men 10lb medball / Women 6-8lb medball : Rest 30 seconds between sets * Rotational medball throw: 3 sets x 3 throws each side - Men 10lb medball / Women 6-8lb medball : Rest 30 seconds between sets

RIPT Side Plank Band Rows

3 x 12

RIPT Neutral Grip Pull Ups

1 x MAX

RIPT Single Arm Db Bench Press

3 x 12

RIPT Half Bird Dog Db Row

3 x 12

RIPT Half Kneeling Single Arm Db Overhead Press

3 x 12

RIPT Single Arm Farmers Carry

3 x 20

RIPT Zottoman Curl

3 x 12

RIPT Band Resisted Straight Arm Pull Downs

3 x 12

Since your core was absolutely dominated all day from these anti rotational unilateral upper body exercises we will finish with an ab smoker just for fun, YEEEEWWWW Wall Push Toe Touches x 50 Rest 12 seconds x 40 Rest 10 Seconds x 30 Rest 8 Seconds x 20 Rest 6 Seconds x 10 Done

RIPT How To Ride A Bike Like An Athlete

1 x 5:00 @ 6

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

RIPT Quick Flow

3 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 Meditate / Diaphragmatic Breathing

1 x 5:00

RIPT 2022 Phase 2 Lower Roll/Hand Eye

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) Hand Eye x 5-10 Minutes ( yes I want 5-10 minutes of this ! ) Ideas : 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 - Nicole Hensley Juggling Challenges - Non Dominant Soccer Pick Up x 10 - Non Dominant Football Throws

RIPT 2022 Phase 2 Lower Prep

Click Thumbnail For Coaching Videos of These Exercises - LEARN THEM !!!! 1: 1 x 10 Per Foot Manual Ankle Dorsiflexion Mobility 2: 1 x 4/4 Balance With Circular Slider 3: 1 x 20 Yards Stiff Ankle Toe Walks 4: 1 x 20 Yards Heel Walks 5: 1 x 5 Press Ups 6: 1 x 15 Band Resisted Dead Bugs 7: 1 x 8/8 Short Lever Hip Lifts 8: 1 x 10/10 Bird dogs 9: 1 x 30 Seconds Each Side Side Planks 10: 1 x 8/8 Kneeling T Spine Twist On Wall 11: 1 x 5/5 Half Kneeling Hip Lifts With PVC ----------------------------------------------------- 12: 1 x 5/5 Side Lying Hip CAR 13: 1 x 5 90/90 Forward Fold Hip Hinge 14: 1 x 5/5 90/90 Grap Squeezes 15: 1 x 8/8 Terminal Knee Extensions 16: 1 x 8/8 Hamstring Airplanes 17: 1 x 20 Double Leg Glute Bridges 18: 1 x 5 Snap Downs 19: 1 x 10 Seconds 2 Inch Run - SCAN THE ROOM WITH YOUR EYES WHILE DOING THIS ! PRACTICE HEAD ON A SWIVEL WITH PURPOSE !!!!!!!

Today we will perform lateral shuffle shuttles BUT I dont want these to be an all out sprint ! KEYS : 1 - Stay low and keep your body under control 2 - Be light on your feet 3 - I want you TO LOOK AROUND & SCAN THE ROOM OUR AREA YOU ARE TRAINING IN ! On the ice the best players are CONSTANTLY scanning the ice to keep their brain updated on how much space & time they have as well as knowing where their teammates are for outlets etc - you CAN practice this important skill in the gym - so during these shuttles I want you to be scanning around you as you move back & forth between the cones - this may mean that you cant move as fast at first, that is okay, Rome wasnt built in a day, this is something we will be practicing all summer long ! 4 - Place cones or waterbottles or markers of some sort 15 yards apart 5 - Lateral shuffle with long, controlled strides while looking around the room/area there & back 3 times (90 total yds) Rest 4:1 - if it takes 20 seconds rest 60 4 total sets

RIPT Kb Swings

3 x 8

RIPT Lateral Skater Jumps For Distance & Height

3 x 3

RIPT Bb Hip Thrust From Floor

3 x 8

RIPT Hex (Trap) Bar Deadlifts

3 x 8

RIPT Db or Kb Sumo Squats

3 x 8

RIPT Landmine Lateral Sliding Lunges

3 x 8

RIPT Hamstring Slides

3 x 8

RIPT Wall Sit

1:15, 1:15, 1:30

* 90/90 Sit Throughs x 5 on each side Rest 15 seconds * Alternating leg lift plank x 25 seconds Rest 15 seconds * Good mornings with thick band x 8 reps Rest 30 seconds and repeat 1 more time (2 total sets)

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

RIPT 2022 Upper Roll/Hand Eye

1) Self Foot Massage - Roll Feet Out 2 x 1 Minute Each Foot 2) Use a dip handle or end of a barbell to dig into your pec and where the pec meets our shoulder - this will help to keep your chest muscles in check and not pull your shoulders forward ! 2) Foam Roll : Back. Hip Flexors. Quads. IT Bands. Hamstrings. Glutes. Groins. Calves. Anterior Tibialis (muscle on outside of your shin 3) Hand Eye x 5-10 Minutes ( yes I want 5-10 minutes of this ! ) Ideas : 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 - Nicole Hensley Juggling Challenges - Multi Dimensional Hand Eye ( my favorite drill ) - PVC Hand Eye

RIPT Train With Me Prep Days 2 & 5

1 - Prone press ups x 10 2 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 3 - Half kneeling t-spine twists against wall x 5 each side 4 - Bird dogs x 5 each side 5 - 8 point plank x 20 seconds 6 - Deadbugs with band x 10 each side 7 - Neck flexors hand push x 20 seconds 8 - Neck extensors wall push x 20 seconds 9 - Neck anti lateral flexion hand push x 20 seconds to the left and right 10 - Shoulder clock taps x 2 times around with each hand 11 - Shoulder pre-hab wall slides x 10 12 - Shoulder pre-hab external rotator punches x 10 13 - Shoulder pre-hab internal rotator punches x 10 14 - Band Pull Aparts x 10 15 - PVC Prayer Stretch With Dr. Tony x 5 16 - Somersaults 1 x 3

* Explosive Push Ups 3 sets x 5 reps : Rest 45 seconds between sets * Explosive Rows 3 sets x 8 reps : 45 seconds rest between sets --- you dont have to have access to the same set up as the video - you can use any type of band, either looped or a band with two handles - still perform these explosive rows the exact same way

RIPT Neutral Grip Pull Ups

3 x MAX

RIPT Db Bench Press

3 x 8

Chest-Supported DB Row

3 x 8

RIPT Db Curl Into Overhead Press

3 x 8

RIPT Skull Crusher Negatives

3 x 12

RIPT Db Farmers Carry

3 x 40

RIPT Wall Hammer Curls

3 x 12

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

RIPT Quick Flow

3 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 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

RIPT Quick Flow

3 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 Meditate / Diaphragmatic Breathing

1 x 5:00