1 Watch Details Matter Video 2 Self Foot Massage/Roll Feet 3 Massage Gun Foot Activation (dont skip this if you have a gun !) 4 Foam Roll - Watch Video ! 5 Simple Vestibular Drill 1 x 20/20 East/West & 1 x 20/20 North/South

GMBM Hand Eye Drills

Perform these with intention to get better at them. Keep your best scores and every day try to beat your last personal best !!! Spend minimum 5-8 mins on these (more if you like doing them or rip them between sets during your rest) Simple Juggling Progressions Nicole Hensley Juggling Challenges Soccer Ball Work Simple Basketball Work Multidimensional Basketball & Racquetball Drill Football Work PVC Pipe & Stick Drills Mismatched Dribble Quick Hands Reaction Cone Touch Drill With SwitchedOn App Reaction Stickhandling with SwitchedOn App

RIPT Activation 1/3

Click thumbnail & videos demonstrating & coaching form will appear Remember, details matter, get the most out of each exercise by watching the video a few times 1 x 30 Seconds Per Foot Eyes Closed Balance Drill 1 x 8/8 Manual Ankle Dorsiflexion Mobility (slantboard if you have it - watch video with no board if you dont have a board) 1 x 3/3 Compass Balance Drill : REALLY REACH AS FAR AS YOU CAN ! 1 x 10 Yards & Back Heel Toe Walks 1 x 5 Reps of Each Spinal Flow 1 x 10/10 Dead bugs 1 x 6/6 Short Lever Hip Lifts 1 x 10/10 Bird dogs 1 x 20 Seconds 8 Point Plank 1 x 5/5 Half Kneeling Hip and Groin Mobility Drill 1 x 5/5 Half Kneeling Wall Push Hip Lift : HOLD AT THE TOP 1 x 5 Snapdowns 1 x 10 Seconds 2 Inch runs

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. Zero rest between sides or exercises! Straight Leg Raises Straight Leg Lateral Raises Straight Leg Lateral Adductor Raises Single Leg Glute Bridges Lateral Monster Walks Band Around Feet Single Leg Hinges

GMBM FFE Reverse Lunge Variations

2 x 8 @ 0 lb

GMBM Lateral Lunge Variations

2 x 8 @ 0 lb

GMBM Wall Airplanes

2 x 8

GMBM Back Elevated Single Leg Glute Bridge With Knee Drive

2 x 8 @ 0 lb

GMBM Wall Push Calf Raise For Gastroc

2 x 12

GMBM Poliquin Step Ups

2 x 6

GMBM Wall Sit With Squeeze

1:00, 1:15

RIPT Isometric Core 1

Plank x 30 Seconds Rest 15 Seconds Supermans x 10 Rest 30 Seconds and repeat superset Side Plank x 25 seconds each side Rest 25 seconds and repeat

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

GMBM RECOVERY BREATHING

1 x 5:00

1 Watch Details Matter Video 2 Self Foot Massage/Roll Feet 3 Massage Gun Foot Activation (dont skip this if you have a gun !) 4 Foam Roll - Watch Video ! 5 Simple Vestibular Drill 1 x 20/20 East/West & 1 x 20/20 North/South

GMBM Hand Eye Drills

Perform these with intention to get better at them. Keep your best scores and every day try to beat your last personal best !!! Spend minimum 5-8 mins on these (more if you like doing them or rip them between sets during your rest) Simple Juggling Progressions Nicole Hensley Juggling Challenges Soccer Ball Work Simple Basketball Work Multidimensional Basketball & Racquetball Drill Football Work PVC Pipe & Stick Drills Mismatched Dribble Quick Hands Reaction Cone Touch Drill With SwitchedOn App Reaction Stickhandling with SwitchedOn App

RIPT Activation 2/4

Click thumbnail & videos demonstrating & coaching form will appear Remember, details matter, get the most out of each exercise by watching the video a few times 1 5 Reps of each in the Spinal Flow 2 15 Scap Slides 3 10 Scap Push Ups 4 Neck Circuit - 15 Second Iso Holds each way THEN 8 Rotations 5 10/10 Shoulder Internal/External Rotations 6 8/8/8 Three Way Band Pull Aparts 7 8 Overhead Squats w PVC or Band

GMBM Neutral Grip Pull Ups

GMBM Full Body Push Ups

@ 6

GMBM TRX INVERTED ROWS

@ 6

GMBM PVC Overcoming Isometric Into Wall For Core

2 x 12

GMBM DOUBLE ARM KB BOTTOMS UP WAITERS CARRY

2 x 20

RIPT Zottoman Curl

2 x 10

RIPT Isometric Core 1

Bridge Flow x 5 WITH 1 REAL SECOND Pause at the top of each rep ! Rest 20 seconds Banded Good Mornings x 10 Rest 20 seconds and repeat superset 3 sets of Penguins x 20/20 Rest 15 seconds between sets

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

GMBM RECOVERY BREATHING

1 x 5:00

GMBM Hand Eye Drills

Perform these with intention to get better at them. Keep your best scores and every day try to beat your last personal best !!! Simple Juggling Progressions Nicole Hensley Juggling Challenges Soccer Ball Work Simple Basketball Work Multidimensional Basketball & Racquetball Drill Football Work PVC Pipe & Stick Drills Mismatched Dribble Quick Hands Reaction Cone Touch Drill With SwitchedOn App Reaction Stickhandling with SwitchedOn App

Mobility Flow with Dr. Tony Katakis

1 x 1

GMBM SKILL DRILLS WITH ALEX WIDEMAN #1

1 x 2:00

GMBM SKILL DRILLS WITH ALEX WIDEMAN #2

1 x 2:00

GMBM SKILL DRILLS WITH ALEX WIDEMAN #3

1 x 2:00

GMBM SKILL DRILLS WITH ALEX WIDEMAN #4

1 x 2:00

GMBM SKILL DRILLS WITH ALEX WIDEMAN #5

1 x 5:00

GMBM SKILL DRILLS WITH ALEX WIDEMAN #6

GMBM SKILL DRILLS WITH ALEX WIDEMAN #7

GMBM SKILL DRILLS WITH ALEX WIDEMAN #8

GMBM SKILL DRILLS WITH ALEX WIDEMAN #9

GMBM Foam Rolling

1 x 1

GMBM RECOVERY BREATHING

1 x 5:00

1 Watch Details Matter Video 2 Self Foot Massage/Roll Feet 3 Massage Gun Foot Activation (dont skip this if you have a gun !) 4 Foam Roll - Watch Video ! 5 Simple Vestibular Drill 1 x 20/20 East/West & 1 x 20/20 North/South

GMBM Hand Eye Drills

Perform these with intention to get better at them. Keep your best scores and every day try to beat your last personal best !!! Spend minimum 5-8 mins on these (more if you like doing them or rip them between sets during your rest) Simple Juggling Progressions Nicole Hensley Juggling Challenges Soccer Ball Work Simple Basketball Work Multidimensional Basketball & Racquetball Drill Football Work PVC Pipe & Stick Drills Mismatched Dribble Quick Hands Reaction Cone Touch Drill With SwitchedOn App Reaction Stickhandling with SwitchedOn App

RIPT Activation 1/3

Click thumbnail & videos demonstrating & coaching form will appear Remember, details matter, get the most out of each exercise by watching the video a few times 1 x 30 Seconds Per Foot Eyes Closed Balance Drill 1 x 8/8 Manual Ankle Dorsiflexion Mobility (slantboard if you have it - watch video with no board if you dont have a board) 1 x 3/3 Compass Balance Drill : REALLY REACH AS FAR AS YOU CAN ! 1 x 10 Yards & Back Heel Toe Walks 1 x 5 Reps of Each Spinal Flow 1 x 10/10 Dead bugs 1 x 6/6 Short Lever Hip Lifts 1 x 10/10 Bird dogs 1 x 20 Seconds 8 Point Plank 1 x 5/5 Half Kneeling Hip and Groin Mobility Drill 1 x 5/5 Half Kneeling Wall Push Hip Lift : HOLD AT THE TOP 1 x 5 Snapdowns 1 x 10 Seconds 2 Inch runs

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. Zero rest between sides or exercises! Straight Leg Raises Straight Leg Lateral Raises Straight Leg Lateral Adductor Raises Single Leg Glute Bridges Lateral Monster Walks Band Around Feet Single Leg Hinges

GMBM Lunge Isometric Hold

2 x 30

GMBM Lateral Lunge Isometric Hold

2 x 30

GMBM Glute Medius Wall Push

2 x 15

GMBM Single Leg Glute Bridge Iso

2 x 15

GMBM Lateral Stiff Ankle Toe Walks

2 x 20

RIPT Heel Walks

2 x 20

GMBM Wall Sit With Squeeze

1:00, 1:15

RIPT Isometric Core 1

Plank x 30 Seconds Rest 15 Seconds Supermans x 10 Rest 30 Seconds and repeat superset Side Plank x 25 seconds each side Rest 25 seconds and repeat

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

GMBM RECOVERY BREATHING

1 x 5:00

1 Watch Details Matter Video 2 Self Foot Massage/Roll Feet 3 Massage Gun Foot Activation (dont skip this if you have a gun !) 4 Foam Roll - Watch Video ! 5 Simple Vestibular Drill 1 x 20/20 East/West & 1 x 20/20 North/South

GMBM Hand Eye Drills

Perform these with intention to get better at them. Keep your best scores and every day try to beat your last personal best !!! Spend minimum 5-8 mins on these (more if you like doing them or rip them between sets during your rest) Simple Juggling Progressions Nicole Hensley Juggling Challenges Soccer Ball Work Simple Basketball Work Multidimensional Basketball & Racquetball Drill Football Work PVC Pipe & Stick Drills Mismatched Dribble Quick Hands Reaction Cone Touch Drill With SwitchedOn App Reaction Stickhandling with SwitchedOn App

Click thumbnail & videos demonstrating & coaching form will appear Remember, details matter, get the most out of each exercise by watching the video a few times 1 5 Reps of each in the Spinal Flow 2 15 Scap Slides 3 10 Scap Push Ups 4 Neck Circuit - 15 Second Iso Holds each way THEN 8 Rotations 5 10/10 Shoulder Internal/External Rotations 6 8/8/8 Three Way Band Pull Aparts 7 8 Overhead Squats w PVC or Band

GMBM NEUTRAL GRIP PULL UP ISO HOLD

2 x 20

GMBM PUSH UP ISO HOLD

2 x 20

GMBM TRX INVERTED ROW ISO HOLD

2 x 20

GMBM PVC Overcoming Isometric Into Wall For Core

2 x 12

RIPT Db Farmers Carry

2 x 25

RIPT Biceps Isometric Hold Example

2 x 20

RIPT Isometric Core 1

Bridge Flow x 5 WITH 1 REAL SECOND Pause at the top of each rep ! Rest 20 seconds Banded Good Mornings x 10 Rest 20 seconds and repeat superset 3 sets of Penguins x 20/20 Rest 15 seconds between sets

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

GMBM RECOVERY BREATHING

1 x 5:00

GMBM Hand Eye Drills

Perform these with intention to get better at them. Keep your best scores and every day try to beat your last personal best !!! Simple Juggling Progressions Nicole Hensley Juggling Challenges Soccer Ball Work Simple Basketball Work Multidimensional Basketball & Racquetball Drill Football Work PVC Pipe & Stick Drills Mismatched Dribble Quick Hands Reaction Cone Touch Drill With SwitchedOn App Reaction Stickhandling with SwitchedOn App

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

GMBM Foam Rolling

1 x 1

GMBM RECOVERY BREATHING

1 x 1

GMBM Foam Rolling

1 x 1

GMBM RECOVERY BREATHING

1 x 1