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

RIPT Train With Me Prep Days 1 & 4

1 x5/5/5 spinal flow 2 x8/8 T spine twists 3 x10/10 Bird dogs 4 x 20 Seconds of 8 point plank 5 x 8/8 Short lever hip lifts 6 x10/10 Deadbugs WITH KNEE DRIVE 7 x 10/10 Single leg adductor swings in glute bridge 8 x10/10 Wall push hip flexor lifts 9 x10/10 Single leg glute bridges WITH KNEE DRIVE 10 x5/5 Compass Balance (look around the room as you do these !!!! active eyes) 11 x20 yds Each Way - Lateral stiff ankle toe walks 12 x10 Pogos while traveling 13 x5 Snap downs 14 x10 seconds 2 inch runs

WATCH VIDEOS FOR COACHING - FOR SAFETY & SO YOU GET THE MOST OUT OF THIS !! Split Squat Jumps 2 sets x 3 jumps each leg : Rest 60 seconds between sets Frog Leaps 2 sets x 5 Jumps : Rest 75 seconds between sets

GMBM Bodyweight Step Ups

3 x 8

RIPT 90/90 Hip Hinge External Rotation

3 x 5

GMBM LATERAL LUNGES

3 x 6

RIPT 90/90 Internal Rotation

3 x 5

GMBM BB HIP THRUST FROM THE FLOOR

3 x 6

GMBM Terminal Knee Extensions

3 x 12

GMBM Hamstring Bridge Iso

3 x 25

GMBM ECCENTRIC FOCUS BENT KNEE CALVES 2 UP 1 DOWN

3 x 12

* Alternating leg lift plank x 30 seconds - Rest 15 seconds and repeat (watch video) - 2 total sets * Side plank x 30 seconds each side (no rest between sides) - Rest 20 seconds and repeat - 2 total sets * Supermans x 12 - Rest 15 seconds and repeat

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

GMBM Prep 1

1Self Foot Massage 2 Massage Gun Foot Activation 3 Foam Roll Everything 4 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 !!! 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 JOINT HEALTH/CARs WORK !!!

PUT INTENTION BEHIND THESE !!!!!!!!!!! Slow. Controlled. Explore ALLLLL the space around your joints. DETAILS !!! 15 x Band Pick Ups With Feet 15/15 x Alternating Toe lifts 5/5 x Ankle CARs 10/10 x Ankle Dorsiflexion on Slantboard 5/5/5/5 x Knee CARs 5/5 x Standing Hip External Rotation Lift Offs 5/5 x Half Kneeling Hip CARs 10/10 x 90/90 Grape Squeezes 3/3 T Spine CARs 5/5 Against Wall SLDL into T Spine 5/5 Wrist CARs 5/5 Elbow CARs 3/3 Shoulder CARs 5/5 Neck CARs

Hold each position for a few thirty second shifts A major focus of the day needs to be on YOUR BREATHING !!! Long inhales in the nose and long exhales out of the mouth - relax, MELT and breathe INTO the positions you're holding You're not taking a dump, don't hold your breath, BREATHEEEEEE

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 hand eye drills today 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 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

WATCH VIDEOS FOR COACHING ! * Explosive Push Ups x 5 Superset Explosive TRX Inverted Rows x 6 * Rest 45 - 60 seconds between sets - 2 sets total here

GMBM Neutral Grip Pull Ups

3 x 8

GMBM HALF KNEELING SINGLE ARM OVERHEAD PRESS

3 x 8

RIPT Three Point Rows

3 x 8

GMBM SINGLE ARM DB BENCH PRESS

3 x 8

RIPT Db Farmers Carry

3 x 20

RIPT Wall Hammer Curls

2 x 12

GMBM STRAIGHT ARM/BENT ARM PULL DOWNS

2 x 8

GMBM PVC Overcoming Isometric Into Wall For Core

2 x 12

RIPT Wall Push Toe Touches

2 x 40

GMBM Supermans

2 x 12

GMBM RECOVERY BREATHING

1 x 5:00

GMBM Prep 1

1Self Foot Massage 2 Massage Gun Foot Activation 3 Foam Roll Everything 4 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 !!! 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 JOINT HEALTH/CARs WORK !!!

PUT INTENTION BEHIND THESE !!!!!!!!!!! Slow. Controlled. Explore ALLLLL the space around your joints. DETAILS !!! 15 x Band Pick Ups With Feet 15/15 x Alternating Toe lifts 5/5 x Ankle CARs 10/10 x Ankle Dorsiflexion on Slantboard 5/5/5/5 x Knee CARs 5/5 x Standing Hip External Rotation Lift Offs 5/5 x Half Kneeling Hip CARs 10/10 x 90/90 Grape Squeezes 3/3 T Spine CARs 5/5 Against Wall SLDL into T Spine 5/5 Wrist CARs 5/5 Elbow CARs 3/3 Shoulder CARs 5/5 Neck CARs

Hold each position for a few thirty second shifts A major focus of the day needs to be on YOUR BREATHING !!! Long inhales in the nose and long exhales out of the mouth - relax, MELT and breathe INTO the positions you're holding You're not taking a dump, don't hold your breath, BREATHEEEEEE

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 !!! 5 - 10 minutes here, DO NOT SKIP THIS !!! 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 JOINT HEALTH/CARs WORK !!!

PUT INTENTION BEHIND THESE !!!!!!!!!!! Slow. Controlled. Explore ALLLLL the space around your joints. DETAILS !!! 10 x Band Pick Ups With Feet 15/15 x Alternating Toe lifts 5/5 x Ankle CARs 10/10 x Ankle Dorsiflexion on Slantboard 3/3/3/3 x Knee CARs 5/5 x Standing Hip External Rotation Lift Offs 5/5 x Half Kneeling Hip CARs 10/10 x 90/90 Grape Squeezes 3/3 T Spine CARs 5/5 Against Wall SLDL into T Spine 5/5 Wrist CARs 5/5 Elbow CARs 5/5 Shoulder CARs 3/3 Neck CARs

GMBM Quick Yoga Flow

1 x 1

Hold each position for a few thirty second shifts A major focus of the day needs to be on YOUR BREATHING !!! Long inhales in the nose and long exhales out of the mouth - relax, MELT and breathe INTO the positions you're holding You're not taking a dump, don't hold your breath, BREATHEEEEEE

GMBM RECOVERY BREATHING

1 x 5:00

GMBM Prep 1

1Self Foot Massage 2 Massage Gun Foot Activation 3 Foam Roll Everything 4 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 !!! 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 JOINT HEALTH/CARs WORK !!!

PUT INTENTION BEHIND THESE !!!!!!!!!!! Slow. Controlled. Explore ALLLLL the space around your joints. DETAILS !!! 15 x Band Pick Ups With Feet 15/15 x Alternating Toe lifts 5/5 x Ankle CARs 10/10 x Ankle Dorsiflexion on Slantboard 5/5/5/5 x Knee CARs 5/5 x Standing Hip External Rotation Lift Offs 5/5 x Half Kneeling Hip CARs 10/10 x 90/90 Grape Squeezes 3/3 T Spine CARs 5/5 Against Wall SLDL into T Spine 5/5 Wrist CARs 5/5 Elbow CARs 3/3 Shoulder CARs 5/5 Neck CARs

Hold each position for a few thirty second shifts A major focus of the day needs to be on YOUR BREATHING !!! Long inhales in the nose and long exhales out of the mouth - relax, MELT and breathe INTO the positions you're holding You're not taking a dump, don't hold your breath, BREATHEEEEEE

GMBM RECOVERY BREATHING

1 x 5:00

GMBM Prep Circuit

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 9 Spinal Flow x 10/10/10 10 Snap Down to Split Squats x 3/3

GOAL - TO CREATE AS MUCH POWER AS POSSIBLE !!!! Take a second between each rep to set yourself up and get your mind right - every single rep put EVERYTHING you have into it !!!! 1) Concentric Focus Squat Jump x 5 Rest 75 seconds between sets : 2 total Hand eye in between sets 2) Loaded Dead Bugs with 10lb plate x 8 ss Sit Up Medball Throw with a 5-6lb medball ball x 4 throws Rest 90 seconds between sets : 2 total Hand eye in between sets 3) Frog Leaps 2 x 4 FOR DISTANCE - SOFT LANDING - LAND IN SQUAT, DO NOT LAND WITH YOUR BUTT DOWN BY YOUR HEELS !!! CONTROLLED LANDINGS Rest 80 seconds between sets : 2 total Hand eye in between sets 4) Medball Scoop Throws with 6-8lb medball ball x 4/4 AS HARD AS YOU CAN !!!! Rest 60 seconds between sets : 2 total 5) Medball chest pass to the ground with 10lb medball x 5 Rest 60 seconds between sets : 2 total

3-5 minutes of laying with your eyes closed, somewhere that NO ONE will bother you, ON ICE VISUALIZATION. See yourself EXECUTING on your jobs, in your roles that you find yourself in during games. Not just the big things but all of the little details too such as : Your job on faceoffs (no matter what position you are) D Zone coverage Forechecks (go through all of the different roles you could have in game) Backchecks, sorting it out, talking with teammates, killing plays Breakouts, head on a swivel, finding your outs, making crisp passes and then jumping into the play after your pass Shooting to score SEE EVERYTHING !!!

GMBM RECOVERY BREATHING

1 x 5:00

GMBM Prep 1

1Self Foot Massage 2 Massage Gun Foot Activation 3 Foam Roll Everything 4 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 !!! 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 JOINT HEALTH/CARs WORK !!!

PUT INTENTION BEHIND THESE !!!!!!!!!!! Slow. Controlled. Explore ALLLLL the space around your joints. DETAILS !!! 15 x Band Pick Ups With Feet 15/15 x Alternating Toe lifts 5/5 x Ankle CARs 10/10 x Ankle Dorsiflexion on Slantboard 5/5/5/5 x Knee CARs 5/5 x Standing Hip External Rotation Lift Offs 5/5 x Half Kneeling Hip CARs 10/10 x 90/90 Grape Squeezes 3/3 T Spine CARs 5/5 Against Wall SLDL into T Spine 5/5 Wrist CARs 5/5 Elbow CARs 3/3 Shoulder CARs 5/5 Neck CARs

Hold each position for a few thirty second shifts A major focus of the day needs to be on YOUR BREATHING !!! Long inhales in the nose and long exhales out of the mouth - relax, MELT and breathe INTO the positions you're holding You're not taking a dump, don't hold your breath, BREATHEEEEEE

GMBM RECOVERY BREATHING

1 x 5:00

1 : 10 minute super light bike spin or go for a 10 minute walk 2 : Foam Roll / Lacrosse Ball Roll EVERYTHING. Take your time here 3 : Spinal Flow x 10s 4 : 90/90 Forward Folds x 10/10 5 : Half Kneeling Hip & Groin x 8/8 6 : Elbow to Instep Flow 1 or 2 Times Through 7 : Hand Eye Drills Below

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

Take 3-5 minutes to lay down in a quiet spot so that you can visualize the game tonight The more you go there in your mind before, THE EASIER IT IS TO GO THERE WITH YOUR BODY LATER !!! See yourself playing your best game Rolling with whatever happens Executing over and over and over on all of the details that make YOU, You Bring in as many of your senses as you can to your visualization process : sights, sounds, feel, smell, hearing, etc ! (this makes it much much more powerful and impactful)

GMBM RECOVERY BREATHING

1 x 5:00

GMBM Prep 1

1Self Foot Massage 2 Massage Gun Foot Activation 3 Foam Roll Everything 4 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 !!! 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 JOINT HEALTH/CARs WORK !!!

PUT INTENTION BEHIND THESE !!!!!!!!!!! Slow. Controlled. Explore ALLLLL the space around your joints. DETAILS !!! 15 x Band Pick Ups With Feet 15/15 x Alternating Toe lifts 5/5 x Ankle CARs 10/10 x Ankle Dorsiflexion on Slantboard 5/5/5/5 x Knee CARs 5/5 x Standing Hip External Rotation Lift Offs 5/5 x Half Kneeling Hip CARs 10/10 x 90/90 Grape Squeezes 3/3 T Spine CARs 5/5 Against Wall SLDL into T Spine 5/5 Wrist CARs 5/5 Elbow CARs 3/3 Shoulder CARs 5/5 Neck CARs

Hold each position for a few thirty second shifts A major focus of the day needs to be on YOUR BREATHING !!! Long inhales in the nose and long exhales out of the mouth - relax, MELT and breathe INTO the positions you're holding You're not taking a dump, don't hold your breath, BREATHEEEEEE

GMBM RECOVERY BREATHING

1 x 5:00

1 : 10 minute super light bike spin or go for a 10 minute walk 2 : Foam Roll / Lacrosse Ball Roll EVERYTHING. Take your time here 3 : Spinal Flow x 10s 4 : 90/90 Forward Folds x 10/10 5 : Half Kneeling Hip & Groin x 8/8 6 : Elbow to Instep Flow 1 or 2 Times Through 7 : Hand Eye Drills Below

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

Take 3-5 minutes to lay down in a quiet spot so that you can visualize the game tonight The more you go there in your mind before, THE EASIER IT IS TO GO THERE WITH YOUR BODY LATER !!! See yourself playing your best game Rolling with whatever happens Executing over and over and over on all of the details that make YOU, You Bring in as many of your senses as you can to your visualization process : sights, sounds, feel, smell, hearing, etc ! (this makes it much much more powerful and impactful)

GMBM RECOVERY BREATHING

1 x 5:00

GMBM Prep 1

1Self Foot Massage 2 Massage Gun Foot Activation 3 Foam Roll Everything 4 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 !!! 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 JOINT HEALTH/CARs WORK !!!

PUT INTENTION BEHIND THESE !!!!!!!!!!! Slow. Controlled. Explore ALLLLL the space around your joints. DETAILS !!! 15 x Band Pick Ups With Feet 15/15 x Alternating Toe lifts 5/5 x Ankle CARs 10/10 x Ankle Dorsiflexion on Slantboard 5/5/5/5 x Knee CARs 5/5 x Standing Hip External Rotation Lift Offs 5/5 x Half Kneeling Hip CARs 10/10 x 90/90 Grape Squeezes 3/3 T Spine CARs 5/5 Against Wall SLDL into T Spine 5/5 Wrist CARs 5/5 Elbow CARs 3/3 Shoulder CARs 5/5 Neck CARs

Hold each position for a few thirty second shifts A major focus of the day needs to be on YOUR BREATHING !!! Long inhales in the nose and long exhales out of the mouth - relax, MELT and breathe INTO the positions you're holding You're not taking a dump, don't hold your breath, BREATHEEEEEE

GMBM RECOVERY BREATHING

1 x 5:00