Phase 4 Prep

1 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 8 Multidimensional Hand Eye Drill x 20/20

GMBM Hand Eye Drills

5 - 10 mins straight, choose a few and attack them 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 Football Work PVC Pipe & Stick Drills Mismatched Dribble Quick Hands Reaction Cone Touch Drill With SwitchedOn App Reaction Stickhandling with SwitchedOn App

1 Heel toe walks x 20 yards 2 Lateral stiff ankle toe walks x 10 yards down & back 3 Slantboard ankle iso x 45 seconds (mind muscle) 4 Slantboard step overs x 6/6 3: 1 x 15/15 Anterior Tib Band Raises (sorry it isn't me - if you have a tib bar, use your tib bar for these !) 4: 1 x 4/4 Compass Balance 6: 1 x 15/15 Simple Foot Strengthening Drill 7 Quick Yoga Flow x 1 8 Bear Hip Extension Iso x 20 seconds each side 9 Kb hip lifts on incline bench x 10/10 10 VG on wall sldl to t-spine x 5/5 11 1 x 8/8 Half Kneeling Leg Abducted T Spine Twists 12 1 x 20 Second 8 point plank 13 1 x 5 Somersaults 14 1 x 3/3 Snap down to split squats 15 10 Seconds 2 Inch Runs WHILE SCANNING THE ROOM x 10 seconds

Click Thumbnail For Coaching Video ! Non Dominant Leg Forward First 2 Sets of Pails & Rails on the front & back leg - then switch which leg is in front & repeat 2 more sets !

Watch Videos For Coaching ! 1: Perform single leg partner band drives x 3 on each side Rest 60 seconds & repeat for 3 total sets - INTENTION ON THESE !!!! Let your front knee go past your toes creating a good shin angle - when ready, drive hard, fast and POWERFULLY to propel yourself forward - then repeat with the other leg - go back and forth until you have done 3 reps on each side 2: Light Sled Sprints 15 yards x 3 sets Rest 75 seconds between sets - your form will be the same as your heavy sled pushes with the only differences being the sled will be much much lighter (40-60% give or take of your bodyweight) and you will be sprinting pushing the sled vs walking/marching with it - Keep those heels high and drive those knees and hips forward not up ! 2: 25 Yard Sprints x 6 - Your rest should be your nice slow walk back to the starting line and maybe a little bit longer I want you starting ALL DIFFERENT WAYS ON THESE - sideways - backwards - from your stomach - from your back - get creative - we arent track athletes, starting from different positions will help you on the ice big time !

GMBM Kb Traveling Clean Into Lunge & Reverse

3 x 5

GMBM Rotational Kb Swing With Self Spike

3 x 8

GMBM KB FRONT SQUATS

4 x 15

RIPT End Range Hamstring

2 x 10

GMBM Terminal Knee Extensions

2 x 15

RIPT Pigeon Stretch Pull Through

2 x 8

GMBM ADDUCTOR SLIDE INS WITH BAND

2 x 12

RIPT Bear Plank Hip Abduction Pulses

2 x 20

RIPT Coppenhagen Drops

2 x 10

Watch videos for coaching Explosive Pallof Press x 5/5 Rest 20 seconds Elevated Single Arm Plank x 15-20 Seconds Each Side Rest 30 Seconds Banded Good Mornings x 12 Rest 20 seconds and repeat 1 more time through

GMBM RECOVERY BREATHING

1 x 5:00

Phase 4 Prep

1 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 8 Multidimensional Hand Eye Drill x 20/20

GMBM Hand Eye Drills

5 - 10 mins straight, choose a few and attack them 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

Phase 4 Day 2 & 5

1 1 x Quick Yoga Flow 2 1 x 10 Simple Slantboard Dorsiflexion Exercise 3 1 x 5/5 Compass Balance with ACTIVE EYES 4 1 x 3/3 Dynamic Ankle Stability 5 1 x 8/8/8 Spinal Flow 6 1 x 6/6 T Spine Open Book/Overhead Swipes 7 1 x 5/5 Bear Sit Throughs 9 1 x 10/10 Glute Bridge Kickouts 9 1 x 3/3 Snap Down to Split Squats 10 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 3 Point Plank Shoulder Cars x 3 each side 3 Scap Slides x 15 4 Scap Push Ups x 12 5 Scap Pull ups x 12 6 Internal ss External Punches 15/15 7 Band Pull Aparts x 8/8/8

RIPT Half Kneeling Landmine Overhead Press

3 x 8

GMBM MEDBALL SCOOP THROW BILATERAL STANCE

3 x 5 @ 10 lb

RIPT Explosive Row Using a TRX & Band

4 x 15

RIPT Db Bench Press

4 x 12

RIPT Dynamic Wrist Rotations

2 x 30

Since yesterday was a lot of work... Today perform some kind of lower intensity cardio Examples : Bike x 10 minutes at a steady RPM that equals a 5-6 RPE (rate of perceived exertion - 10 would be an all out sprint) or Any type of cardio machine OTHER THAN RUNNING (want you to stay away from running for today) - elyptical - arc trainer - stair stepper - rower - etc

1 x 20 REPS TRX Inverted Rows or To Technical Failure ( meaning go until your form breaks down ) Rest 30 Seconds 1 x 20 REPS Full Body Push Ups or To Technical Failure ( meaning go until your form breaks down ) Rest 60 Seconds 1 x 20 Band Curls (use a band that you can do 20 neutral grip curls with) Rest 30 Seconds 1 x 20 Band Tricep Push Downs (use a band that you can do 20 tricep push downs with) Rest 60 Seconds and repeat one more time 1 x 20 4 way dead bugs with plate Rest 20 seconds 1 x 20 4 way dead bugs with plate Rest 20 seconds 1 x 15 second Superman Iso Hold AT THE TOP Rest 20 seconds 1 x 15 second Superman Iso Hold AT THE TOP Rest 20 seconds Wall Push Toe Touches 1 x MAX REPS - make it burrrrnnnnnn

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

Phase 4 Prep

1 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 8 Multidimensional Hand Eye Drill x 20/20

GMBM Hand Eye Drills

5 - 10 mins straight, choose a few and attack them 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 Football Work PVC Pipe & Stick Drills Mismatched Dribble Quick Hands Reaction Cone Touch Drill With SwitchedOn App Reaction Stickhandling with SwitchedOn App

1 Heel toe walks x 20 yards 2 Lateral stiff ankle toe walks x 10 yards down & back 3 Slantboard ankle iso x 45 seconds (mind muscle) 4 Slantboard step overs x 6/6 3: 1 x 15/15 Anterior Tib Band Raises (sorry it isn't me - if you have a tib bar, use your tib bar for these !) 4: 1 x 4/4 Compass Balance 6: 1 x 15/15 Simple Foot Strengthening Drill 7 Quick Yoga Flow x 1 8 Bear Hip Extension Iso x 20 seconds each side 9 Kb hip lifts on incline bench x 10/10 10 VG on wall sldl to t-spine x 5/5 11 1 x 8/8 Half Kneeling Leg Abducted T Spine Twists 12 1 x 20 Second 8 point plank 13 1 x 5 Somersaults 14 1 x 3/3 Snap down to split squats 15 10 Seconds 2 Inch Runs WHILE SCANNING THE ROOM x 10 seconds

Click Thumbnail For Coaching Video ! Non Dominant Leg Forward First 2 Sets of Pails & Rails on the front & back leg - then switch which leg is in front & repeat 2 more sets !

Phase 4 Pop

Watch Videos For Coaching ! 1. Lateral Traveling Pogos (25 seconds of video) INTENTION ON THESE ! 10 yards down, then rest 45 seconds and perform them back the opposite direction laterally 10 yards Rest 60 seconds and repeat for one more set! 2: Wall Sprints Up and Back Down Perform 1 then 1-2 then 1-2-3 then 1-2-3-4 then 1-2-3-4-5 Rest 60 seconds & repeat for 3 total sets - INTENTION ON THESE !!!! Drive !!! Stiff ankle on the ground and quick touches off of the ground ! 3: 5-10-5s - CROSS OVER STARTS EVERY TIME ! Perform 2 on each side (4 total) Rest 60 seconds between each rep 4: Lateral Shuffle Back and Forth's With EXPLOSIVE EMPHASIS ! 16 seconds back and forth AS MANY AS YOU CAN AS EXPLOSIVE AS YOU CAN ! Rest 60 -75 seconds between sets 4 total sets

RIPT Hex (Trap) Bar Deadlifts

3 x 8

GMBM Kb Swing Step Apart

3 x 8

GMBM Kb Swing Step Together

3 x 8

RIPT End Range Hamstring

2 x 10

GMBM Terminal Knee Extensions

2 x 15

RIPT Pigeon Stretch Pull Through

2 x 8

GMBM ADDUCTOR SLIDE INS WITH BAND

2 x 12

RIPT Bear Plank Hip Abduction Pulses

2 x 20

RIPT Coppenhagen Drops

2 x 10

Watch videos for coaching Explosive Pallof Press x 5/5 Rest 20 seconds Elevated Single Arm Plank x 15-20 Seconds Each Side Rest 30 Seconds Banded Good Mornings x 12 Rest 20 seconds and repeat 1 more time through

GMBM RECOVERY BREATHING

1 x 5:00

Phase 4 Prep

1 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 8 Multidimensional Hand Eye Drill x 20/20

GMBM Hand Eye Drills

5 - 10 mins straight, choose a few and attack them 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

Phase 4 Day 2 & 5

1 1 x Quick Yoga Flow 2 1 x 10 Simple Slantboard Dorsiflexion Exercise 3 1 x 5/5 Compass Balance with ACTIVE EYES 4 1 x 3/3 Dynamic Ankle Stability 5 1 x 8/8/8 Spinal Flow 6 1 x 6/6 T Spine Open Book/Overhead Swipes 7 1 x 5/5 Bear Sit Throughs 9 1 x 10/10 Glute Bridge Kickouts 9 1 x 3/3 Snap Down to Split Squats 10 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 3 Point Plank Shoulder Cars x 3 each side 3 Scap Slides x 15 4 Scap Push Ups x 12 5 Scap Pull ups x 12 6 Internal ss External Punches 15/15 7 Band Pull Aparts x 8/8/8

GMBM SINGLE ARM MEDBALL CHEST PASS : HIPS SQUARE / IPSILATERAL / CONTRALATERAL

3 x 3 @ 10 lb

GMBM HALF KNEELING OVERHEAD MEDBALL SLAMS

3 x 5 @ 10 lb

GMBM Anchored Kb Cleans

3 x 5

GMBM Kb Traveling Reciprocal Overhead Press

3 x 8

RIPT Db Plank Rows

3 x 8

GMBM Db Incline Press

3 x 8

GMBM SINGLE ARM FARMERS CARRY MARCH

3 x 20

GMBM BEHIND THE BACK WRIST CURLS

3 x MAX

Since yesterday was a lot of work... Today perform some kind of lower intensity cardio Examples : Bike x 10 minutes at a steady RPM that equals a 5-6 RPE (rate of perceived exertion - 10 would be an all out sprint) or Any type of cardio machine OTHER THAN RUNNING (want you to stay away from running for today) - elyptical - arc trainer - stair stepper - rower - etc

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

90/90 Shin Box EXPLORATION

1 x 3:00