1 Details Matter Video 2 Self Foot Massage 3 Massage Gun Foot Activation - Hit all of your toes individually !!! 4 Foam Roller - Watch Video ! 5 Simple Vestibular Drill 1 x 25/25 East/west & 1 x 25/25 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 minutes on these (also, try adding them in to some of your rest periods, trust me) 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

Watch the videos at least once to make sure youre getting the most out of these ! Rip through these with dialed form BUT dont rest between them, get through them quickly 1 x 20 seconds of Toe rockbacks 1 x 15 Banded toe lifts 1 x 30 Seconds each foot parallette balance (use a rope if no paralletes) 1 x 10 Yards and back heel toe walks 1 x 5 Inside Edge & 5 Outside Edge on EACH FOOT Slantboard Step Overs (if you dont have a slantboard, get one at gmbm.com or skip this - would def help to have one) 1 x 6 Reps of each in the spinal flow 1 x 3/3 Side Lying Hip CARS

WATCH VIDEOS & LEARN CORRECT FORM !!!! 1 x 10 Yards forward jog into backward jog vestibular jog (watch video!) Rest 10 seconds Repeat vestibular jog 1 x 10 Baby Pogos in place - low pogos For the following 4 exercises, your walk back to the starting line will be your rest. Inhale in the nose and out of the mouth on your walk back - DETAILS. Better breathing, better everything. 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 high knees ) 3 x 15 Yard Warm Up Sprints at 25% - 50% - 75% (walk back to starting line is your rest between) For your real sprints, start different every time but make sure to keep sides even 3 x 10 Yard Sprints - start however you want - take as much rest time as you need between these so each is full speed

Simple Work For Today WATCH VIDEOS FOR COACHING 1 x 3/3 Snap Down to Split Squats Rest 60 Seconds 1 x 3/3 Bouncing sumo decels Rest 60 seconds 1 x 3/3 Snap Down to Split Squats Rest 60 Seconds 1 x 3/3 Bouncing sump decels Rest 90 seconds 1 x 3 Concentric Focus Squat Jumps

GMBM RFESS

3 x 12

GMBM LATERAL SLIDING LUNGES

3 x 12

GMBM Back Elevated Single Leg Glute Bridge With Knee Drive

3 x 12

1 x 8/8 Offset Walking Lunges : Hold ONE light db on the outside of ONE SIDE of your body for 8 steps each leg and then do the same thing immediately while holding that same db in the other hand ( stay light and chest upright ) Rest 30 seconds 1 x 8/8 Kb Hip Lifts on Incline Bench Rest 30 seconds 1 x 8/8 Single Leg Hinges Rest 30 seconds 1 x 8-12/8-12 Eccentric Focus Bent Knee Calves on slantboard (or standing floating heel on a plate) Rest 30 seconds 1 x 8-12/8-12 Eccentric Focus Bent Knee Calves on slantboard (or standing floating heel on a plate)

Perform all of these in a row with as little of rest as possible when switching between exercises Make that mind muscle connection during ALL OF THESE, do not just do them to do them - DETAILS 1 x 8/8 Adductor step ins with band 1 x 8/8 Lateral monster walks band around foot if strong enough 1 x 8/8 Glute bridge Kick out (squeeze roller only 2-3 out of 10 BUT do not let hips shift or butt drop!!!) 1 x 8 Banded Good Mornings 1 x 20 Seconds 8 Point Plank Rest 60-80 seconds and repeat one time through

GMBM RECOVERY BREATHING

1 x 5:00

GMBM Prep 1

1 Details Matter Video 2 Self Foot Massage 3 Massage Gun Foot Activation 4 Foam Roll Everything 5 Simple Peripheral Vision Exercise 1 x 22/22 East West & 1 x 22/22 North/South * DO NOT MOVE YOUR HEAD! JUST YOUR EYES

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 minium 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

GMBM Upper Pre-hab & Prep

1 x 6 reps or each in the Spinal Flow 1 x 10/10 Bird Dogs 1 x 15 Scap Slides 1 x 10 Scapular Push Ups 1 x 10/10 Dead Bugs WITH KNEE DRIVE (watch video) 1 x Neck Circuit (10 rotations) 20 second iso holds each way all 4 directions 1 x 8/8 Side Lying External Shoulder Rotation with 2.5-5 lbs - SLOW, CONTROLLED, FROM THE SHOULDER - DETAILS 1 x 5/5 Half Kneeling T Spine On Wall With Short Roller or Basketball/Medball 1 x 8/8/8 Band Pull Aparts 1 x 10 Yards of Bear Crawls Connect The Body and Work as 1 Unit - more stiff than flowy for right now

1 Single Arm Medball Chest Pass into Wall with 6-8lb medball x 4/4 - As hard as you can throw it Perform each set with the different set ups SHOWN IN THE VIDEO !!! 2 Medball Scoop Throws x 4/4 with 8-10lb medball Rest 60 seconds and repeat for 3 total sets on each side

GMBM HALF KNEELING HIGH TO LOW ROWS

3 x 12

GMBM Neutral Grip Pull Ups

1 x MAX

GMBM HALF KNEELING SINGLE ARM OVERHEAD PRESS

3 x 12

GMBM 1/2 BIRD DOG ROW

3 x 12

GMBM SINGLE ARM DB BENCH PRESS

3 x 12

GMBM SINGLE ARM FARMERS CARRY

3 x 20

GMBM STRAIGHT ARM/BENT ARM PULL DOWNS

3 x 12

GMBM ZOTTOMAN CURLS

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 40 Rest 12 seconds x 30 Rest 10 Seconds x 20 Rest 8 Seconds x 10 Rest 6 Seconds x 5 Done

RIPT How To Ride A Bike Like An Athlete

1 x 5:00 @ 5

GMBM RECOVERY BREATHING

1 x 5:00

1 Self Foot Massage 2 Massage Gun Foot Activation 3 Foam Roll Everything 4 Quick Yoga Flow x 1 Time Through (2 if you're feeling dangerous)

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 !!! 5-10 minutes, dont always choose the same ones 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

GMBM SKILL DRILLS WITH ALEX WIDEMAN #9

GMBM SKILL DRILLS WITH ALEX WIDEMAN #11

GMBM SKILL DRILLS WITH ALEX WIDEMAN #12

GMBM SKILL DRILLS WITH ALEX WIDEMAN #13

GMBM SKILL DRILLS WITH ALEX WIDEMAN #14

GMBM SKILL DRILLS WITH ALEX WIDEMAN #15

GMBM SKILL DRILLS WITH ALEX WIDEMAN #16

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 RECOVERY BREATHING

1 x 5:00

1 Details Matter Video 2 Self Foot Massage/Roll Feet 3 Massage Gun Foot Activation (dont skip this if you have a gun ! it makes a huge difference for real ) 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 - seriously try it, game changer even though it looks ridiculous - but how good do you want to be?) 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

GMBM Phase 2 Prep

DO ALL OF THIS, DO NOT SKIP, TRUST ME !!!!! WATCH VIDEOS AT LEAST ONCE - GET THE MOST OUT OF EVERY EXERCISE OR ELSE YOU'RE JUST FAKING LIKE YOU CARE, COME ON - DIAL IN 1 x 30 Seconds each foot parallete balance look around room while balancing (or use a rope or a thick pvc pipe that wont roll on you) 1 x 8/8 SLOW & CONTROLLED Slantboard Soleus Raises - NOTICE THE SHIN ANGLES ON BOTH LEGS - Make sure your shin angles look identical, not sitting back so your front shin is perpendicular to the ground - DETAILS. 1 x 3/3 Compass balance drill : Look around the room while you reach, THIS WILL BE WAY HARDER, START SLOW and work up to being able to look around as you do this with the same reach as if you were staring at one spot on the ground - this is the type of work that will make a huge difference on the ice - our eyes tell our body what to do, so better eyes, better movement - DETAILS 1 x 20 Yards Heel Toe Walks 1 x 6 Reps of the spinal flow 1 x 10/10 Bird dogs 1 x 6/6 DNS Star Plank 1 x 15 Four Way Deadbugs - Slam that back or else you're dead to me !!! (can hold a plate if strong enough) 1 x 8/8 Banded Wall March - REALLY FOCUS ON CONTROL WITH THESE, NOT WILD BODY ALL OVER THE PLACE !!! DETAILS 1 x 5/5 SLOW AND DIALED IN WALL PUSH HIP CARs - DO THESE WITH EFFING INTENTION AND THEY WILL HELP YOUR HIPS SOOOOO MUCH - INTENTION !!!!! 1 x 6/6 Slow and controlled Standing Hip External Lift Offs - details on this one or else it wont do anything 1 x 5/5 VG SLDL into T Spine Rotation On Wall 1 x 5/5 90/90 Momentum Rolls 1 x 5/5 Explosive Pallof Press with PVC ( HIT A HARD PAUSE WHEN YOU DROP DOWN WITH ARMS EXTENDED SO ITS ALLLLLLL CORE THATS HAVING TO WORK TO RESIST ROTATION !!!! DETAILS - send me a vid if you need help )

Today we will perform lateral shuffle shuttles BUT I don't 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 80 4 total sets ( two facing each way to start ) ** If you have a slide-board you can also do this on the slide-board !!!! I will be using slide-baords with my guys on the longest setting so they have to stay low and I will have them pressing into the ground with their trail leg long as they slide a cross - about a 2 out of 10 pressure - same times of the slide-board : 20 on 80 off I have 12 of Bauer's slide-boards in my gym for my guys this summer - they are the best relatively cheap slide-board I've found but ay slide-board will do ! STAY LOW THE WHOLE TIME ON THE BOARD !!!!! LONG AND STRONG PUSHES

GMBM Kb B Stance Clean

3 x 6

RIPT Concentric Focus Lunge Jumps

3 x 3

GMBM KB FRONT SQUATS

3 x 8

GMBM BB HIP THRUST FROM THE FLOOR

4 x 8

GMBM Lateral Lunge Variations

3 x 8

GMBM RFESS FLOATING HEEL ISO

1 x MAX

Take little rest in between exercises - focus on controlling your breathing and your eyes while you're working - DETAILS 10 Inverted Rows 10 Push Ups 10 Hanging Knee Raises Active Leg Side Plank x 5/5 Top and Bottom on both sides ( details on this one !!! ) if its too hard, beform it with knees bent 5 Bridge Flow with pause at the top 30 Seconds each side Side Planks 50 Wall Push Toe Touches

For all of these : Relax, breathe, sink into it, don't fight it. 30 seconds up to 1 minute for each. Details. Rfess/Couch Stretch Band Assisted Hamstring Stretch Band Assisted V Stretch Band Hip Traction

GMBM RECOVERY BREATHING

1 x 5:00

GMBM Prep 1

1 Details Matter Video 2 Self Foot Massage 3 Massage Gun Foot Activation 4 Foam Roll Everything 5 Simple Peripheral Vision Exercise 1 x 22/22 East West & 1 x 22/22 North/South * DO NOT MOVE YOUR HEAD! JUST YOUR EYES

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 minium 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

GMBM Upper Pre-hab & Prep

1 x 6 reps or each in the Spinal Flow 1 x 10/10 Bird Dogs 1 x 15 Scap Slides 1 x 10 Scapular Push Ups 1 x 10/10 Dead Bugs WITH KNEE DRIVE (watch video) 1 x Neck Circuit (10 rotations) 20 second iso holds each way all 4 directions 1 x 8/8 Side Lying External Shoulder Rotation with 2.5-5 lbs - SLOW, CONTROLLED, FROM THE SHOULDER - DETAILS 1 x 5/5 Half Kneeling T Spine On Wall With Short Roller or Basketball/Medball 1 x 8/8/8 Band Pull Aparts 1 x 10 Yards of Bear Crawls Connect The Body and Work as 1 Unit - more stiff than flowy for right now

GMBM Lateral Bear Crawl Into Barrel Roll & Repeat

2 x 5

Explosive Inverted Rows x6 Immediately drop down to the ground and superset with Explosive Push Ups from knees x6 (watch spine in videos - posture is important on this !!) Rest 45 seconds and repeat for 3 total sets 2 x 3/3 Half Kneeling Diagonal Medball Chop Against the Wall Rest 45 seconds between sets

GMBM Neutral Grip Pull Ups

3 x MAX

GMBM DB BENCH PRESS ECCENTRIC FOCUS

3 x 8

GMBM TRX INVERTED ROWS

3 x 8

GMBM DIPS WITH ECCENTRIC FOCUS

3 x 8

GMBM DOUBLE ARM KB BOTTOMS UP WAITERS CARRY

3 x 20

GMBM SINGLE ARM FARMERS CARRY

3 x 20

GMBM Full Body Push Ups

2 x MAX

GMBM WALL HAMMER CURLS

2 x 12

GMBM RECOVERY BREATHING

1 x 5:00

1 Self Foot Massage 2 Massage Gun Foot Activation 3 Foam Roll Everything 4 Quick Yoga Flow x 1 Time Through (2 if you're feeling dangerous)

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 !!! 5-10 minutes, dont always choose the same ones 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 Stickhandling Progression 7 With Connor Chatham

RIPT Stickhandling Progression 8 With Connor Chatham

RIPT Stickhandling Progression 9 With Connor Chatham

RIPT Stickhandling Progressions 11 With Connor Chatham

RIPT Stickhandling Progression 12 With Connor Chatham

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 RECOVERY BREATHING

1 x 1