Click Thumbnail For Coaching Videos of These Exercises - LEARN THEM !!!! Lacrosse Ball Roll Feet x 30 Seconds Each Side Foam Roll : Back, Hip Flexors, Quads, IT Bands, Hamstrings, Glutes, Calves, Tibs Mash : Chest, Traps ( use dip handles or end of a barbell to push on these areas for self release) 1: 1 x 10 Per Foot Manual Ankle Dorsiflexion Mobility - Use your slant board if you have it can get deeper on these with your board !!!! (dif video) 2: 1 x 10/10 Slantboard Soleus Raises 3: 1 x 10/10 Anterior Tib Band Raises (sorry it isn't me) 4: 1 x 4/4 Compass Balance 5: Alternating Toe Lifts x 15/15 6: 1 x Quick Flow ( play on your phone and follow along ! ) 7: 1 x 20 Double Leg Glute Bridges 8: 1 x 5 Snap Downs 9: 1 x 10 Seconds 2 Inch Run - SCAN THE ROOM WITH YOUR EYES WHILE DOING THIS ! PRACTICE HEAD ON A SWIVEL WITH PURPOSE !!!!!!!

Gymnastics - Movement - Hand Eye

Click Thumbnail For Coaching Videos 1. 2 x 4 Somersaults In A Row ( one after another in SMOOTH, CONTROLLED succession) 2. 1 x 3 Cartwheels On Each Side 3. 1 x 3 Bear Sit Throughs (3 each way) 4. 1 x 4 Forward/Backward Into Left/Right Lateral Bear Crawls (four hand/foot walks on each side = 1 rep) 5. Nicole Hensley Juggling 6. Mismatched Dribble 7. Non Dominant Foot Juggle

RIPT Banded Pogos

2 x 15

Watch Coaching Videos ! Rest as long as you need between each of these so that they are intense ! 1. 1 x 15yds Butt Kicks - (keep glutes engaged and hips forward WHILE keeping your knees back !! This will get you a better stretch & warm up for your hip flexors & quads) 2. 1 x 15 yards High Knees - chest up, abs engaged, stiff ankles ( don't let heels touch the ground ) 3. 1 x 15 yards A Skip 4. 1 x 15 yards B Skip 5. 1 x 15 yards C Skip 6. 1 x 15 yards Straight Leg Run 7. Warm Up Sprints @ 25% - 50% - 75% - 90% Short Sprints - Alternate which foot you start with EVERY SINGLE REP FOR ALL OF THESE !! Mid game we don't get to choose our "better side" to sprint from, you have to read, react & be able to jump in holes whenever it's needed - so practice starting with both feet evenly ! 8. 2 x 5 yards - Rest as much time as you need between sets for these to be ALL OUT !!! 9. 2 x 10 yards - Rest as much time as you need between sets for these to be ALL OUT !!! 10. 2 x 20 yards - Rest as much time as you need between sets for these to be ALL OUT !!! Back Peddle Sprinting - Alternate which foot you start with EVERY SINGLE REP FOR ALL OF THESE !! Mid game we don't get to choose our "better side" to sprint from, you have to read, react & be able to jump in holes whenever it's needed - so practice starting with both feet evenly ! 11. 2 x 5 yards - Rest as much time as you need between sets for these to be ALL OUT !!! 12. 2 x 10 yards - Rest as much time as you need between sets for these to be ALL OUT !!! 13. 2 x 20 yards - Rest as much time as you need between sets for these to be ALL OUT !!! Lateral Shuffle Sprinting - If it says perform 2 sets that means you will perform 1 set facing right & 1 set facing left ! FORM : Stay low. Toes pointed forward. Powerful BUT Smooth ! 14. 2 x 5 yards - Rest as much time as you need between sets for these to be ALL OUT !!! 15. 2 x 10 yards - Rest as much time as you need between sets for these to be ALL OUT !!!

RIPT Accelerated Squat Jumps

3 x 4

RIPT 90/90 Hip Hinge External Rotation

3 x 8

RIPT Bb Behind The Back Wrist Curl Example

3 x 45

Little to no rest between exercises : 1 x 10/10 Deadbugs with overhead wall push 1 x 10 Good morning with band or supermans with arms at 90 1 x 5/5 Split Stance Landmine Rotations 1 x 50 Wall Push Toe Touches Rest 30 seconds and repeat 1 more time

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Click Thumbnail For Coaching Videos of These Exercises - LEARN THEM !!!! 1: 1 x 5 Press Ups 2: 1 x 5 Cat Cows 3: 1 x 10/10 Bird Dogs 4: 1 x 8/8 T Spine Twists 5: 1 x 15/15 Deadbugs With Band Resistance 6: 1 x 30 Seconds Each Side Side Planks 7: 1 x 8/8 Half Kneeling Hip Lifts With PVC 8: 1 x 5/5 90/90 Forward Fold Hip Hinge 9: 1 x 20 Seconds Prone Adductor Plank 10: 1 x 6/6 End Range Lift Offs 11: 1 x 12/12 Single Leg Glute Bridges 15: 1 x 12 Spanish Squats (sissy squat with terminal knee extension) 16: 2/2 x Lunge Matrix 17: Neck Circuit - All four exercises x 30 Seconds ! 18: Scap Slides x 10 19: Scap Push Ups x 10 20: Wall Slides x 20 21: Band Pull Aparts x 15 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 For Coaching ! Perform in a circuit fashion with 45-60 seconds rest between each exercise 1: Landmine Push & Pull x 4/4 2: Medball Around The World Slams x 4/4 3: Situp Medball Throw ( sorry its not me ) x 4 Rest 60 seconds & repeat for 3 total sets

RIPT Reverse Lunge With Half Chop

RIPT Db Plank Rows

3 x 12

RIPT Lateral Lunge Thrusters

3 x 8

Spiderman Push-up

3 x 12

RIPT Db Farmers Carry

Battle Rope Alternating Waves

6 x 15

Plank x 30 seconds IMMEDIATELY superset with Wall Push Toe Touchs x 40 Rest 20 seconds and repeat 2 more times through Side Plank x 40 seconds each side Rest 20 seconds and repeat 2 more times through

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 Meditate / Diaphragmatic Breathing

1 x 5:00

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 3: Juggle 4: Multidimensional hand eye x 20/20 5: Quick Hands 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

Click Thumbnail For Coaching Videos of These Exercises - LEARN THEM !!!! 1: 1 x 10 Per Foot Manual Ankle Dorsiflexion Mobility - Use your slant board if you have it can get deeper on these with your board !!!! (dif video) 2: 1 x 10/10 Slantboard Soleus Raises 3: 1 x 10/10 Anterior Tib Band Raises (sorry it isn't me) 4: 1 x 4/4 Compass Balance 5: Alternating Toe Lifts x 15/15 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 12/12 Bird dogs 9: 1 x 30 Seconds Each Side Side Planks 10: 1 x 8/8 Kneeling T Spine Twists 11: 1 x 8/8 Half Kneeling Hip Lifts With PVC ----------------------------------------------------- 12: 1 x 5/5 Prone Hip CAR 13: 1 x 5 90/90 Forward Fold Hip Hinge 14: 1 x 10/10 Terminal Knee Extensions 15: 1 x 10/10 Hamstring Airplanes 16: 1 x 20 Double Leg Glute Bridges 17: 1 x 5 Snap Downs 18: 1 x 10 Seconds 2 Inch Run - SCAN THE ROOM WITH YOUR EYES WHILE DOING THIS ! PRACTICE HEAD ON A SWIVEL WITH PURPOSE !!!!!!!

RIPT Gymnastics

Click Thumbnail For Coaching Videos 1. 2 x 4 Somersaults In A Row ( one after another in SMOOTH, CONTROLLED succession) 2. 1 x 3 Cartwheels On Each Side 3. 1 x 3 Bear Sit Throughs (3 each way) 4. 1 x 4 Forward/Backward Into Left/Right Lateral Bear Crawls (four hand/foot walks on each side = 1 rep) 5. 90/90 Shin Box Exploration - The goal of this is to NOT have a set pattern - watch how Im moving my legs at first - get that pattern down and then just move freely - try things - answer problems as they arise - Take the pressure off, no time limit, just move, learn, adapt, apply - shoot for 2 -5 minutes here !

RIPT Single Leg Hop Decelerations

2 x 20

RIPT Alternating Walk Run

2 x 3:30

RIPT Cross Under Jumps

3 x 5

RIPT Landmine Coil and Press

3 x 4

RIPT Sled Push

4 x 40

RIPT Backwards Sled Drag Example

4 x 40

RIPT Landmine Transverse Squat

3 x 12

Anti-Rotational Foam Roller Press ( or use a pvc or a hockey stick ) x 15 seconds each side Rest 30 seconds Lateral Monster Walks x 12/12 Rest 30 seconds 8 Point Plank x 25 seconds Rest 30 seconds and repeat 1 more time through

RIPT Meditate / Diaphragmatic Breathing

1 x 4:00

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 3: Juggle 4: Mismatch Dribble 5: Pant Football TVC Pipe Hand Eye 6: Non Dominant Football Throw (if training alone, throw a tennis ball off the wall)

RIPT PHASE II Activation 2/5

Watch Video For Coaching ! 1: 1 x 50 Jump Rope Skips 2: 1 x 10 Per Foot Manual Ankle Dorsiflexion Mobility - use slant board if you have it (dif video) 3: 1 x 10 Dorsiflexion Knees To The Wall 4: 1 x 4/4 Dynamic Ankle Stability 5: 1 x 10/10 Deadbugs With Feet Pushing Into Wall 6: 1 x 30 Wall Push Toe Touch 7: 1 x 3/3 Bear Sit Throughs 8: 1 x 5/5 Half Kneeling T Spine Rotation 9: 1 x 20 Glute Bridges 10: 1 x 5 Snap Downs 11: 1 x 10 Seconds 2 Inch Runs

RIPT Phase II Upper Pre-Hab 2/5

Watch Videos For Coaching ! 1: Neck Circuit - All four exercises x 30 Seconds ! 2: Scap Slides x 10 3: Scap Push Ups x 10 4: Wall Slides x 20 5: Band Pull Aparts x 15

On Friday's in my gym it's GAME DAY !! Every Friday we will play some kind of fun games that focus on ATHLETICISM - AGILITY - COORDINATION - COMPETITION. Have SOME FUN HERE !!! Grab some friends & play : Spikeball Basketball Volleyball Football Air Force Football ** If you're training alone, you can always do this later in the day

RIPT Triple Extension Medball Throw

3 x 6 @ 10 lb

RIPT Rigid Medball Chest Pass

3 x 6 @ 10 lb

RIPT Neutral Grip Pull Ups

3 x 8

RIPT Z Press With Bb

3 x 8

RIPT Three Point Rows

3 x 8

RIPT Db Close Grip Bench Press

3 x 8

RIPT Pronation Supination With Stick

2 x 30

1 x MAX REPS TRX Inverted Rows To Technical Failure ( meaning go until your form breaks down ) Rest 30 Seconds 1 x MAX REPS Full Body Push Ups To Technical Failure ( meaning go until your form breaks down ) Rest 60 Seconds 1 x 35 Seconds Alternating Leg Lift Plank Rest 30 Seconds 1 x 5/5 Plank Kb Shifts Wall Push Toe Touches 3 x 40 Seconds - as little rest as possible

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

90/90 Shin Box EXPLORATION

1 x 3:00

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 Meditate / Diaphragmatic Breathing

1 x 5:00

RIPT Quick Flow

1 x 1

RIPT Meditate / Diaphragmatic Breathing

1 x 10:00