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 Convergence & Divergence Drill 1 x 10/10 SLOW

GMBM Hand Eye Drills

These drills should become PART OF YOUR DAILY PREP EVERY DAY Every day, pick a few of these, set a timer for 5-10 minutes and relentlessly attack getting better at these I PROMISE YOU, doing a few of these every single day WILL MAKE A MASSIVE DIFFERENCE in your coordination and hand eye skills !!!!!! Learn To Juggle : 1) Simple Juggling Progressions 2) Nicole Hensley Juggling Challenges Coordination Drills 3) Backwards Wall Ball 4) Single Foot Hop Wall Toss 5) Through The legs Wall Toss 6) Behind The Back Wall Toss 7) Bear Plank/Crawl Ball toss 8) Soccer Ball Work 9) Simple Basketball Work 10) Multidimensional Basketball & Racquetball Drill 11) Football Work 12) PVC Pipe & Stick Drills 13) Mismatched Dribble 14) Quick Hands 15) QuickTouch Drill With SwitchedOn App 16) Reaction Stickhandling with SwitchedOn App

RIPT Activation 1/3

Click thumbnail & videos demonstrating & coaching form will appear Remember, details = results. After the first week of each new phase, sessions will go much much faster because you won't have to watch all of the videos - rip through this activation with little to no rest between exercises ! 1 x 30 Seconds Per Foot Eyes Closed Balance Drill 1 x 8/8 Bench Elevated Ankle Dorsiflexion (hold for 2-3 seconds each rep) 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 10/10 Bird dogs 1 x 20 Seconds 8 Point Plank 1 x 5/5 Half Kneeling Hip and Groin Mobility Drill

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 Slow, Controlled, Focused. Make That Mind Muscle Connection. Zero rest between sides or exercises! 1 x 10/10 Straight leg raises with your back on the wall 1 x 8/8 Half kneeling wall push hip lifts - PAUSE at the top 1 x 10/10 Short lever hip lifts 1 x 10/10 Straight leg adductor raises 1 x 10/10 Single leg glute bridge with knee drive 1 x 8/8 Single leg hinges 1 x 8 PVC overhead squats

GMBM FFE Reverse Lunge Variations

3 x 8 @ 0 lb

GMBM Lateral Lunge Variations

3 x 8 @ 0 lb

GMBM Wall Airplanes

3 x 6

GMBM Back Elevated Single Leg Glute Bridge With Knee Drive

3 x 8 @ 0 lb

GMBM Wall Push Calf Raise For Gastroc

3 x 12

GMBM Poliquin Step Ups

3 x 6

GMBM Wall Sit With Squeeze

1:00, 1:15, 1:30

1 x 5-10 Hanging knee tucks (or 60% of your max rep number) Rest 25 seconds 1 x 10 Supermans Rest 25 Seconds 1 x 5-10 Hanging knee tucks Rest 25 seconds 1 x 10 Supermans 1 x 6/6 Side plank reach unders Rest 25 seconds 1 x 6/6 Side plank reach unders

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 6 Convergence & Divergence Drill 1 x 10/10 SLOW

GMBM Hand Eye Drills

These drills should become PART OF YOUR DAILY PREP EVERY DAY Every day, pick a few of these, set a timer for 5-10 minutes and relentlessly attack getting better at these I PROMISE YOU, doing a few of these every single day WILL MAKE A MASSIVE DIFFERENCE in your coordination and hand eye skills !!!!!! Learn To Juggle : 1) Simple Juggling Progressions 2) Nicole Hensley Juggling Challenges Coordination Drills 3) Backwards Wall Ball 4) Single Foot Hop Wall Toss 5) Through The legs Wall Toss 6) Behind The Back Wall Toss 7) Bear Plank/Crawl Ball toss 8) Soccer Ball Work 9) Simple Basketball Work 10) Multidimensional Basketball & Racquetball Drill 11) Football Work 12) PVC Pipe & Stick Drills 13) Mismatched Dribble 14) Quick Hands 15) QuickTouch Drill With SwitchedOn App 16) Reaction Stickhandling with SwitchedOn App

RIPT Activation 2/4

Click thumbnail & videos demonstrating & coaching form will appear Remember, details = results. After the first week of each new phase, sessions will go much much faster because you won't have to watch all of the videos - rip through this activation with little to no rest between exercises ! 1 x Quick yoga flow (turn it on & follow along) 1 x 5/5 Lateral reaches on the wall 1 x 10 Scap Slides 1 x 10 Scap Push Ups 1 x 8 Double leg glute bridge with a roller (pause at the top) 1 x 4/4 Shoulder CARs (great video teaching dialed form) 1 x 15 second neck circuit iso holds each way (all 4 sides) THEN 8 Rotations 1 x 10/10 Shoulder Internal/External Rotations 1 x 6/6/6 three way band pull aparts 1 x 8/8/8 Three way shoulders on a bench

GMBM Neutral Grip Pull Ups

@ 6

GMBM Full Body Push Ups

@ 6

GMBM TRX INVERTED ROWS

@ 6

GMBM PVC Overcoming Isometric Into Wall For Core

3 x 12

GMBM DOUBLE ARM KB BOTTOMS UP WAITERS CARRY

3 x 20

GMBM ZOTTOMAN CURLS

3 x 8

GMBM BEHIND THE BACK WRIST CURLS

3 x 30

1 x 10-15 Suitcases (adjust more or less) Rest 25 seconds 1 x 10-15 Suitcases (adjust if needed) Rest 25 seconds 1 x 5/5 Elevated plank to t spine twist Rest 25 seconds 1 x 5/5 Elevated plank to t spine twist

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

These drills should become PART OF YOUR DAILY PREP EVERY DAY Every day, pick a few of these, set a timer for 5-10 minutes and relentlessly attack getting better at these I PROMISE YOU, doing a few of these every single day WILL MAKE A MASSIVE DIFFERENCE in your coordination and hand eye skills !!!!!! Learn To Juggle : 1) Simple Juggling Progressions 2) Nicole Hensley Juggling Challenges Coordination Drills 3) Backwards Wall Ball 4) Single Foot Hop Wall Toss 5) Through The legs Wall Toss 6) Behind The Back Wall Toss 7) Bear Plank/Crawl Ball toss 8) Soccer Ball Work 9) Simple Basketball Work 10) Multidimensional Basketball & Racquetball Drill 11) Football Work 12) PVC Pipe & Stick Drills 13) Mismatched Dribble 14) Quick Hands 15) QuickTouch Drill With SwitchedOn App 16) Reaction Stickhandling with SwitchedOn App

GMBM Foam Rolling

1 x 1

Mobility Flow with Dr. Tony Katakis

1 x 1

AT HOME STICKHANDLING & SHOOTING DRILLS WITH ALEX WIDEMAN

Simple at home stickhandling and shooting drills that you can use to work on your skills ! Have fun with these and challenge yourself every rep, every set, every time you do this TO BE MORE FLUID, MORE EFFICIENT, AND TO PERFORM ALL OF THESE WITH YOUR EYES UP AS MUCH AS POSSIBLE !!!! Put some music on and have some fun getting better BONUS if you invite a teammate or friend over to turn these drills into competitions !!!!!!!

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 6 Convergence & Divergence Drill 1 x 10/10 SLOW

GMBM Hand Eye Drills

These drills should become PART OF YOUR DAILY PREP EVERY DAY Every day, pick a few of these, set a timer for 5-10 minutes and relentlessly attack getting better at these I PROMISE YOU, doing a few of these every single day WILL MAKE A MASSIVE DIFFERENCE in your coordination and hand eye skills !!!!!! Learn To Juggle : 1) Simple Juggling Progressions 2) Nicole Hensley Juggling Challenges Coordination Drills 3) Backwards Wall Ball 4) Single Foot Hop Wall Toss 5) Through The legs Wall Toss 6) Behind The Back Wall Toss 7) Bear Plank/Crawl Ball toss 8) Soccer Ball Work 9) Simple Basketball Work 10) Multidimensional Basketball & Racquetball Drill 11) Football Work 12) PVC Pipe & Stick Drills 13) Mismatched Dribble 14) Quick Hands 15) QuickTouch Drill With SwitchedOn App 16) Reaction Stickhandling with SwitchedOn App

RIPT Activation 1/3

Click thumbnail & videos demonstrating & coaching form will appear Remember, details = results. After the first week of each new phase, sessions will go much much faster because you won't have to watch all of the videos - rip through this activation with little to no rest between exercises ! 1 x 30 Seconds Per Foot Eyes Closed Balance Drill 1 x 8/8 Bench Elevated Ankle Dorsiflexion (hold for 2-3 seconds each rep) 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 10/10 Bird dogs 1 x 20 Seconds 8 Point Plank 1 x 5/5 Half Kneeling Hip and Groin Mobility Drill

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 Slow, Controlled, Focused. Make That Mind Muscle Connection. Zero rest between sides or exercises! 1 x 10/10 Straight leg raises with your back on the wall 1 x 4/4 Half kneeling wall push hip CARs 1 x 20 seconds each side short lever light kb iso hold 1 x 8/8 Adductor swings in a glute bridge 1 x 10/10 Single leg glute bridge with knee drive 1 x 8/8 Single leg hinges 1 x 8 PVC overhead squats

GMBM Lunge Isometric Hold

3 x 30

GMBM Lateral Lunge Isometric Hold

3 x 30

GMBM Glute Medius Wall Push

3 x 15

GMBM Single Leg Glute Bridge Iso

3 x 15

GMBM Lateral Stiff Ankle Toe Walks

3 x 20

GMBM Tib Raise On Wall

3 x 15

GMBM Wall Sit With Squeeze

1:00, 1:15, 1:30

1 x 5-10 Hanging knee tucks (or 60% of your max rep number) Rest 25 seconds 1 x 10 Supermans Rest 25 Seconds 1 x 5-10 Hanging knee tucks Rest 25 seconds 1 x 10 Supermans 1 x 6/6 Side plank reach unders Rest 25 seconds 1 x 6/6 Side plank reach unders

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 6 Convergence & Divergence Drill 1 x 10/10 SLOW

GMBM Hand Eye Drills

These drills should become PART OF YOUR DAILY PREP EVERY DAY Every day, pick a few of these, set a timer for 5-10 minutes and relentlessly attack getting better at these I PROMISE YOU, doing a few of these every single day WILL MAKE A MASSIVE DIFFERENCE in your coordination and hand eye skills !!!!!! Learn To Juggle : 1) Simple Juggling Progressions 2) Nicole Hensley Juggling Challenges Coordination Drills 3) Backwards Wall Ball 4) Single Foot Hop Wall Toss 5) Through The legs Wall Toss 6) Behind The Back Wall Toss 7) Bear Plank/Crawl Ball toss 8) Soccer Ball Work 9) Simple Basketball Work 10) Multidimensional Basketball & Racquetball Drill 11) Football Work 12) PVC Pipe & Stick Drills 13) Mismatched Dribble 14) Quick Hands 15) QuickTouch Drill With SwitchedOn App 16) Reaction Stickhandling with SwitchedOn App

Click thumbnail & videos demonstrating & coaching form will appear Remember, details = results. After the first week of each new phase, sessions will go much much faster because you won't have to watch all of the videos - rip through this activation with little to no rest between exercises ! 1 x Quick yoga flow (turn it on & follow along) 1 x 5/5 Lateral reaches on the wall 1 x 10 Scap Slides 1 x 10 Scap Push Ups 1 x 8 Double leg glute bridge with a roller (pause at the top) 1 x 4/4 Shoulder CARs (great video teaching dialed form) 1 x 15 second neck circuit iso holds each way (all 4 sides) THEN 8 Rotations 1 x 10/10 Shoulder Internal/External Rotations 1 x 6/6/6 three way band pull aparts 1 x 8/8/8 Three way shoulders on a bench

GMBM NEUTRAL GRIP PULL UP ISO HOLD

3 x 20

RIPT Db Farmers Carry

3 x 25

GMBM PUSH UP ISO HOLD

3 x 20

GMBM TRX INVERTED ROW ISO HOLD

3 x 20

GMBM PVC Overcoming Isometric Into Wall For Core

3 x 12

GMBM Fixed Arm Hang

Alternating leg lift plank x 8/8 each leg Rest 30 seconds Alternating leg lift plank x 8/8 each leg Rest 30 seconds Side Plank x 25 seconds each side Rest 25 seconds Side Plank x 25 seconds each side

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

These drills should become PART OF YOUR DAILY PREP EVERY DAY Every day, pick a few of these, set a timer for 5-10 minutes and relentlessly attack getting better at these I PROMISE YOU, doing a few of these every single day WILL MAKE A MASSIVE DIFFERENCE in your coordination and hand eye skills !!!!!! Learn To Juggle : 1) Simple Juggling Progressions 2) Nicole Hensley Juggling Challenges Coordination Drills 3) Backwards Wall Ball 4) Single Foot Hop Wall Toss 5) Through The legs Wall Toss 6) Behind The Back Wall Toss 7) Bear Plank/Crawl Ball toss 8) Soccer Ball Work 9) Simple Basketball Work 10) Multidimensional Basketball & Racquetball Drill 11) Football Work 12) PVC Pipe & Stick Drills 13) Mismatched Dribble 14) Quick Hands 15) QuickTouch Drill With SwitchedOn App 16) Reaction Stickhandling with SwitchedOn App

GMBM Foam Rolling

1 x 1

Mobility Flow with Dr. Tony Katakis

1 x 1

AT HOME STICKHANDLING & SHOOTING DRILLS WITH CONNOR CHATHAM

Simple at home stickhandling and shooting drills that you can use to work on your skills ! Have fun with these and challenge yourself every rep, every set, every time you do this TO BE MORE FLUID, MORE EFFICIENT, AND TO PERFORM ALL OF THESE WITH YOUR EYES UP AS MUCH AS POSSIBLE !!!! Put some music on and have some fun getting better BONUS if you invite a teammate or friend over to turn these drills into competitions !!!!!!!

GMBM RECOVERY BREATHING

1 x 5:00

GMBM Foam Rolling

1 x 1

GMBM RECOVERY BREATHING

1 x 1