2024 Phase 3 Prep

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 6 Simple Peripheral Vision Drill 1 x 20/20 East/West & 1 x 20/20 North/South 7 Vestibular Jog/Shuffle : 15 yards down & back jogging followed by 15 yards down & back lateral shuffle

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 !!! Perform for minimum 5-10 minutes 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

2024 Prep

Click Thumbnail For Coaching Videos of These Exercises - LEARN THEM !!!! 1 Parallette/Rope Balance x 30 seconds each foot 2 Big Toe Lifts with Band x 15 3 Simple Foot Strengthener Band Pick ups x 15/15 4 Tib Strengthener : Band or Tib Bar if your gym has those x 15/15 5 Slantboard Step Overs x 5/5 Inside Edges & 5/5 Outside Edges 6 Slantboard Simple Ankle Dorsiflexion x 10/10 6: 1 x Quick Flow ( play on your phone and follow along ! ) 7: 1 x 20 Double Leg Glute Bridge with Roller 8: 1 x 3/3 Snapdowns to Split Squats ( 3 on each side) 9: 1 x 10 Seconds 2 Inch Run - SCAN THE ROOM WITH YOUR EYES WHILE DOING THIS ! PRACTICE HEAD ON A SWIVEL WITH PURPOSE !!!!!!!

Movement - BE ATHLETIC & SMOOTH

Click Thumbnail For Coaching Videos 1. 2 x 3 Somersaults In A Row (one after another in SMOOTH, CONTROLLED succession) 2. 1 x 3 Cartwheels On Each Side 3. 1 x 5/5 Bear Sit Throughs (3 each way) 4. 1 x 3/3 Lateral Bear Crawl into 3 Barrel Rolls ( 3 each way all in a row !!! )

GMBM BANDED POGOS

2 x 12

Rhythm & Speed

Watch Coaching Videos ! Rest as long as you need between each of these so that they are ALL OUT INTENSE ! 1. 1 x 15yds Butt Kicks - WATCH how I want you doing these !!! 2. 1 x 15 yards High Knees - WATCH how I want you doing these !!! 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 !!! Karaoke With Cross Under Focus (WATCH VIDEO !!) 14. 2 x 15 Yards IN EACH DIRECTION (4 total sets)

GMBM Lateral Lunge Kb Clean

3 x 5

GMBM HALF KNEELING SINGLE ARM KB SWING

3 x 12

Watch Videos !! 1 Plank With KB Pull Throughs ( pull as wide and far as you can on every rep !!!! ) x 8/8 Rest 20 seconds 2 Half Kneeling T-Spine Twist Thread The Needle x 8/8 Rest 30 seconds repeat for 3 total sets !!!

Hold these and MELT and BREATHE Do not fight against them, sink into them and take LONG DEEP BREATHS 1 Couch Stretch 2 90/90 Forward Fold 3 Band Assisted V Stretch 4 Band Assisted Hamstring Stretch

GMBM RECOVERY BREATHING

1 x 5:00

2024 Phase 3 Prep

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 6 Simple Peripheral Vision Drill 1 x 20/20 East/West & 1 x 20/20 North/South 7 Vestibular Jog/Shuffle : 15 yards down & back jogging followed by 15 yards down & back lateral shuffle

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 5-10 minutes on these per day ! 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 For Coaching Videos of These Exercises - LEARN THEM !!!! 1 1 x 8/8/8/8 Spinal Flow 2 1 x 10/10 Bird Dogs 3 1 x 10/10 Dead Bugs with Knee Drive 4 1 x 8/8 Glute Bridge Kick Outs 5 x 6/6 Active Leg Side Planks 6 1 x 5/5 90/90 Grape Squeezes (FOCUS ON DETAILS IN VIDEO) 7 1 x 20 Seconds Prone Adductor Plank (FOCUS ON DETAILS IN VIDEO) 8 Wall Push Hip CARs x 5/5 (DETAILS) 9 Neck Circuit - All four exercises x 30 Seconds ! 10 Scap Slides x 15 11 Scap Push Ups x 10 12 Scap Pull Ups x 10 13 Shoulder Internal/External Rotations x 15/15 14 Three Way Band Pull Aparts x 5/5/5 15 1 x 4/4 Snap Downs Into Split Squats 16 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 60-90 seconds rest between each exercise. Each exercise should be performed with as much power (while under control) as possible !!! 1 Lateral Sled Drags x 15 yards each way (watch video, DETAILS, push glide, push glide, push glide NOT step step step step step) 2 Landmine Squat To Press x 5 (POWERFUL) 3 Landmine Rotations x 5/5 (POWERFUL) 4 Loaded Deabug Into Sit Up Medball Throws x 10 Loaded Dead bugs into 5 Sit Up Medball Throws Rest up to 2 minutes Then repeat the circuit two more times (3 total rounds)

GMBM JUDD'S LUNGES

3 x 8

GMBM Kb Gorlla Rows

3 x 8

RIPT Lateral Lunge Thrusters

3 x 8

GMBM Incline Db Alternating Bench Press

Battle Rope Alternating Waves

6 x 15

V Ups 3 x Max Reps BUT ONLY TO TECHNICAL FAILURE !!! This means as soon as you do not have PERFECT form, you are done !!!! Rest 45 second in between sets *any older stronger guys doing this, if you are strong enough to not over-arch your lower back on these to get up & down, you can add a weight plate to these to increase their difficulty

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

2024 Phase 3 Prep

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 6 Simple Peripheral Vision Drill 1 x 20/20 East/West & 1 x 20/20 North/South 7 Vestibular Jog/Shuffle : 15 yards down & back jogging followed by 15 yards down & back lateral shuffle

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 !!! Perform different drills for 5-10 minutes 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

2024 Prep

Click Thumbnail For Coaching Videos of These Exercises - LEARN THEM !!!! 1 Parallette/Rope Balance x 30 seconds each foot 2 Big Toe Lifts with Band x 15 3 Simple Foot Strengthener Band Pick ups x 15/15 4 Tib Strengthener : Band or Tib Bar if your gym has those x 15/15 5 Slantboard Step Overs x 5/5 Inside Edges & 5/5 Outside Edges 6 Slantboard Simple Ankle Dorsiflexion x 10/10 6: 1 x Quick Flow ( play on your phone and follow along ! ) 7: 1 x 20 Double Leg Glute Bridge with Roller 8: 1 x 3/3 Snapdowns to Split Squats ( 3 on each side) 9: 1 x 10 Seconds 2 Inch Run - SCAN THE ROOM WITH YOUR EYES WHILE DOING THIS ! PRACTICE HEAD ON A SWIVEL WITH PURPOSE !!!!!!!

Movement - BE ATHLETIC & SMOOTH

Click Thumbnail For Coaching Videos 1. 2 x 3 Somersaults In A Row (one after another in SMOOTH, CONTROLLED succession) 2. 1 x 3 Cartwheels On Each Side 3. 1 x 5/5 Bear Sit Throughs (3 each way) 4. 1 x 3/3 Lateral Bear Crawl into 3 Barrel Rolls ( 3 each way all in a row !!! )

GMBM CROSS UNDER JUMPS

3 x 4

RIPT Alternating Walk Run

2 x 3:00

GMBM FOUR WAY SIMPLE HOPS

3 x 6

GMBM SLED PUSHES

4 x 40

GMBM BACKWARDS SLED PULLS

4 x 40

GMBM TRANSVERSE SQUATS

3 x 8

Wall Push Toe Touches x 50 ss Eccentric Focus 2 up 1 Down Bent Knee Calves x 10/10 Rest 30 seconds Repeat for 3 total sets

GMBM RECOVERY BREATHING

1 x 4:00

2024 Phase 3 Prep

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 6 Simple Peripheral Vision Drill 1 x 20/20 East/West & 1 x 20/20 North/South 7 Vestibular Jog/Shuffle : 15 yards down & back jogging followed by 15 yards down & back lateral shuffle

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 !!! Perform for 5-10 minutes. 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 8/8/8/8 reps of the Spinal Flow 1 x 10/10 Bird Dogs 1 x 15 Scap Slides 1 x 10 Scap Push Ups 1 x 10 Scap Pull Ups 1 x 10/10 Dead Bugs WITH KNEE DRIVE (watch video) 1 x Neck Circuit (10 rotations) 30 second iso holds each way all 4 directions 1 x 12/12 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 20 Yards of Bear Crawls Connect The Body and Work as 1 Unit

On Friday's in my gym it's GAME DAY (for conditioning) 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 but get out and COMPETE !!!!! Or if you dont live near any friends or teammates - find a sport that you can work on things on your own so that you're conditioning today has components of skill, thinking, moving, etc in it, NOT just mindless robotic cardio! Examples : basketball court for 20 minutes just jogging, dribbling, making up moves, shooting, chasing the ball down, etc Practicing tennis off of a concrete wall so you can play against yourself Etc.

RIPT Triple Extension Medball Throw

3 x 6 @ 10 lb

GMBM AROUND THE WORLD MEDBALL SLAMS

3 x 4 @ 10 lb

GMBM Neutral Grip Pull Ups

3 x 8

GMBM Z PRESS WITH KB'S

3 x 8

RIPT Three Point Rows

3 x 8

GMBM Close Grip Db Bench Press

3 x 8

GMBM FOUR WAY WRISTS

2 x 10

1 x MAX TIME L SIT Rest 30 seconds 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 8/8 Side Plank Reach Unders DONE

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