ATHLETIC BUT JACKED

Seriously do this, seriously, it will make a difference I PROMISE YOU Sit somewhere you feel comfortable enough to sit on the ground, criss cross apple sauce style if you can ( or just with your chest up, perpendicular to the ground ) ... Close your eyes Take 5 deep slow breaths into the nose and out of the mouth - fill your belly with air and then your chest - exhale audibly Tell your self WHY you are working out today - to be in better shape ? to push yourself physically & mentally ? to stay sharp and ready for anything that happens in life ? to be healthier for your kids ? to set a good example for your children ? to be better at rec sports ? to look better naked ? to EARN your confidence ? STATE YOUR WHY !!!

Roll your feet with a lacrosse ball Foam Roll (dont skip if you really want to feel your best every damn day) I do all one side then the other x 8-10 passes : Hip Flexor, Quad, It Band, Hamstring, Calf, Tib ( muscle next to your shin ), Glute, Whole Back, Lats on each side - then I do the whole thing again on my other leg ! Quick and focusing on my breath whilst doing it ** this does take a few minutes, but I literally promise you, if you make yourself a pact to actually do all of this before every workout for this next four weeks I LITERALLY PROMISE YOU THAT YOU WILL FEEL & PERFORM BETTER IN YOUR WORKOUTS ... for real - take care of your shit !!!!!

* Grab a 45 or 55 lb bumper plate before you start this warmie because you will need it for #5 - get it now so it doesn't ruin your pace !!!!! 1 Quick Flow x 1 time through 2 VG On Wall SLDL To T Spine Rotation x 5/5 Your rest between each of these will be your walk back to your starting line !!! 2 High knees x 10 yards 3 Butt Kicks x 10 yards 4 Lunge and twist towards your front knee at the bottom of each rep x 10 yards 5 Front Foot Elevated Reverse Lunge with Same Arm Overhead 10-20lb db in hand x 8/8 6 Low skips for distance x 15 yards 7 High skips for height x 15 yards Rest 60-90 seconds 8 Lateral Ape Walks down 10 yards and back 9 Bear Crawl x 10 yards forward ss 10 yards backward 10 Somersaults x 4 in a row 11 Copenhagen Drops x 10/10 12 GMBM Kb Short Lever Holds x 25 seconds ea side 13 Snap Downs into split squats x 3/3

Perform 4-5 warm up sprints that are 10-20 yards in length - increasing intensity with each rep starting at 25 % and building to 100% SPRINTS STARTING FROM YOUR STOMACH : I want you to lay completely flat on the ground and relaxed. I know this will be goofy and it will be alot harder than you think...from a completely relaxed, chilled out state on your stomach I want you to yell GO in your head and your goal is to pop up as fast AND EFFICENTLY AS POSSIBLE to sprint forward 15 yards !!!! **be careful, you may fall if you come up uncontrolled, be ready to roll if you go down 1) 5 sprints at 15 yards - rest as long as you want between each sprint so these are ALL THE FOOK OUT !!! Rest as needed 2) 5x 20 Yard Shuttles - Sprint out 10 yards, stop and sprint back THROUGH the starting line (not to the line, THROUGH THE DAMN LINE) * take as long of rest as you need to perform these at top speed !!!!

Watch the videos closely !!! If you're new to using kb's they will take some practice - TAKE THE CHALLENGE !!!! 1A Lateral Angled Single Leg Wall Push x 8 Seconds on left leg IMMEDIATELY SS 1B 1B Lateral Lunge Kb Clean x 8 Starting with Kb inside of LEFT FOOT driving to the right * Then perform same ss on the other side ! REST 45 Seconds after both sides completed then move to #2 2A Standing Single Arm Bench Press ( watch video for details to get 100% out of this exercise !!!1) x 12/12 IMMEDIATELY SS 2B Kb Wide Stance Shifting Kb Rows x 12/12 ( go lighter first set, this is more about FLUID MOVEMENT than how much weight you are doing. Move well. Be smooth. Efficient in your movement. Dont go heavy and be dopey. Rest 45 Seconds after the superset then move to #3 3 Kb B Stance Cleans x 8 with Right Arm then 8 with Left Arm then right back to 8 more on the Right Arm and then finishing with 8 more on the Left Arm Rest 45-60 seconds and rip through the entire circuit 2 more times, 3 more times if you're feeling spicy

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Seriously do this, seriously, it will make a difference I PROMISE YOU Sit somewhere you feel comfortable enough to sit on the ground, criss cross apple sauce style if you can ( or just with your chest up, perpendicular to the ground ) ... Close your eyes Take 5 deep slow breaths into the nose and out of the mouth - fill your belly with air and then your chest - exhale audibly Tell your self WHY you are working out today - to be in better shape ? to push yourself physically & mentally ? to stay sharp and ready for anything that happens in life ? to be healthier for your kids ? to set a good example for your children ? to be better at rec sports ? to look better naked ? to EARN your confidence ? STATE YOUR WHY !!!

Roll your feet with a lacrosse ball Foam Roll (dont skip if you really want to feel your best every damn day) I do all one side then the other x 8-10 passes : Hip Flexor, Quad, It Band, Hamstring, Calf, Tib ( muscle next to your shin ), Glute, Whole Back, Lats on each side - then I do the whole thing again on my other leg ! Quick and focusing on my breath whilst doing it ** this does take a few minutes, but I literally promise you, if you make yourself a pact to actually do all of this before every workout for this next four weeks I LITERALLY PROMISE YOU THAT YOU WILL FEEL & PERFORM BETTER IN YOUR WORKOUTS ... for real - take care of your shit !!!!!

Burn through these as fast as you can with perfect form !!! This how we heat it up before we beat it up !!!! 1 Press Ups x 5 2 Cat Cows x 5 3 Bridge Flow x 8 4 Active Legs Side Plank x 5/5 5 T Spine - Open Book & Overhead Swipes ( add 2.5 lb weight if youd like ) x 5/5 on both sides 6 Double Leg Glute Bridge With Roller x 15 7 7 Way Lunge Matrix - 2 Rounds on each side ( perform 1 full round of 7 on non dominant leg first, then 7 on dominant leg, then 7 on non dominant leg & finish with 7 more on dominant leg ) 8 Eyes Closed Balance x 35 seconds each foot 9 Scap Slides x 20 10 Scap Push ups x 15 11 3 Way Shoulders on Bench ( go light on these, Bw or 2.5s or 5's - slow and controlled ) x 10 each way !!! 12 Snap Down to Split Squats x 3/3

1 minute warm up spin 10 minute bike ride If you want to be an absolute animal : fan bike If you're feeling a little gassed, use a spin bike or an electronic bike (not a recumbent ffs) with 5-6 out of 10 with tension and keep the same speed for all 10 minutes here Won't lie, little outta shape from ripping minimalist workouts the last four weeks with the new baby so i will be choosing the electronic bike today because I know my legs are going to be a little tooiigghhhtttt when im doing this tomorrow)

GMBM Kickstand Kb Complex

4 x 6

GMBM Box Jump

3 x 5

GMBM LOADED DEAD BUG INTO SIT UP MEDBALL THROWS

3 x 6

RIPT Close Grip Lat Pull Down (Example)

3 x 8

GMBM HALF KNEELING SINGLE ARM OVERHEAD PRESS

3 x 12

Belt Squat

3 x 8

GMBM Db Incline Press

3 x 8

GMBM Chest Supported Rows

3 x 8

90/90 Sit Throughs x 8/8 Over - Up - Down - OVer - Up - Down (alternate sides back and forth) Rest 30 seconds Side Plank Reach Unders x 10/10 - add light weight if you want ( 2.5 or 5 lbs ) Rest 15 seconds Suitcase Clap unders x 10/10 (sneaky when done perfectly) Rest 30 seconds Side Plank Reach Unders x 10/10 - add light weight if you want ( 2.5 or 5 lbs ) Rest 15 seconds Suitcase Clap unders x 10/10 (sneaks x 2) Rest 30 seconds 90/90 Sit Throughs x 8/8

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Seriously do this...Seriously...It will make a difference I PROMISE YOU Sit somewhere you feel comfortable enough to sit on the ground, criss cross apple sauce style if you can ( or just with your chest up, perpendicular to the ground ) ... Close your eyes Take 5 deep slow breaths into the nose and out of the mouth - fill your belly with air and then your chest - exhale audibly Tell your self WHY you are working out today - to be in better shape ? to push yourself physically & mentally ? to stay sharp and ready for anything that happens in life ? to be healthier for your kids ? to set a good example for your children ? to be better at rec sports ? to look better naked ? to EARN your confidence ? STATE YOUR WHY BY SAYING " I WILL ______. I WILL ______. I WILL ______ " Then start with rolling your feet out and a quick foam roll over your whole body, showing extra love to any tender spots while breathing through it (not tensing up) DONT SKIP THIS - details matter

JULY 2020 Activation/Prep In RIPT Gym

Little longer warmie here, less heat it up before we beat it up Lower 2 Quick Yoga Flow 3 90/90's x 8/8 4 90/90 Grape Squeezes x 8/8 (drive that knee into the ground as hard as you can !!! 5 Adductor Step Ins w Band x 12/12 6 Lying on Back Internal/External Hip Rotations x ( 5/5 HOLD & DRIVE AT YOUR END RANGE !!!!! ) 7 Half Kneeling Wall Push Hip CARs x 4/4 ( DETAILS / POSTURE !!!!! ) 8 VG On Wall SLDL Into T Spine x 6/6 Upper 9 3 Way Shoulders LIGHT WEIGHT on Bench x 10/10/10 10 Band Shoulder Internal Rotation ( SLOW & CONTROLLED - DETAILS - YOU ONLY GET ONE BODY THIS TAKES CARE OF IT x 12/12 11 Band Shoulder External Rotation x 12/12 12 Overhead Squats x 15 WITH SLIGHT PAUSE AT BOTTOM OF EVERY REP !!! If your pvc pipe is coming in front of your head THEN ELEVATE YOUR HEELS ON SLANTBOARDS !!!!!! Also drive up out of the bottom position from your glutes - yep, try it 13 Snap Downs x 5

Stairs

1 x 8:00

GMBM NEUTRAL GRIP PULL UP ISO HOLD

GMBM Lunge Isometric Hold

GMBM TRX INVERTED ROW ISO HOLD

GMBM PUSH UP ISO HOLD

GMBM Alternating High Low Carry

News Team Assssssemble - Only rest you get here is when you're walking from one exercise to the next 1) 15 reps of Either Db Lateral Shoulder Raises or you can use one of those lateral raise machines if your gym has one, control the weight dont let the weight control you ss 2) Db Shrugs x 15 ss 3) Dips x 25 ( or whatever is a good pump for you ) ss 4) Push Ups x 50% of your dips - cant stop unitl you get that number ( this will slap you, some of you may have to do these from your knees, these after dips should be criminal !!!!! ) ss 5) EZ Bar Reverse Curls x 15 ss EZ Bar Curls x 15 YES, this is ridiculous hahahaha - if you're a psycho or are listening to an absolute banger and have time to rip this circuit one more time .... TOOTALOO

GMBM RECOVERY BREATHING

1 x 5:00

1) Foam roll the entire bod. Spend some extra time getting into your lats and breathing into your back !! It's delicious- watch my foam rolling video and do that exact routine at that many reps I show, your bod will thank you after I would focus on listening to relaxing music if you've got head phones on. Keep today about being CHILL so we can get back after it tomorrow and Saturday Sometimes we need to flow and not hammer .. today is a flow day Zero pressure on yourself at all in the gym today, just breathe and be and be grateful you can move and push your body as hard as we have the last three days !!!! It will change your whole day

The Goal For Today is 20-30 minutes of LIGHT CARDIO Looking to do something that doesn't hammer on your joints if possible : Spin Bike instead of fan bike today Arc Trainer Elyptical Stepper at a slow pace Walking on an incline treadmill LOW IMPACT !!!!! You could even rip a light hearteded podcast or book on tape during this time

GMBM Quick Stretches and breathing

Really focus on your breathing with these !! Do not fight the stretch, breathe WITH the stretch. Think about breathing into the muscles you are working. Band assisted hip x 30 sec each side Couch Stretch x 30 sec each side Eldoa Lat Stretch x 20 sec each side Eldoa Pec Stretch x 20 sec each side T-Spine on the ground x 5/5 Band assisted hamstring stretch x 30 sec Band assisted V stretch x 30 sec Spend more time on any of these you need to or even do a full round and if you have time, hit em again Take care of your body, we only get one

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 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 (next week this will go so much faster because you wont need to watch any of the videos again) Feet/Ankles 1. 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) 2. 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. 3. 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 Mid Section 1. 1 x 6 Reps of the spinal flow 2. 1 x 10/10 Bird dogs 3. 1 x 6/6 DNS Star Plank 4. 1 x 15 Four Way Deadbugs - Slam that back or else you're dead to me !!! (can hold a plate if strong enough) 5. 1 x 8/8 Banded Wall March - REALLY FOCUS ON CONTROL WITH THESE, NOT WILD BODY ALL OVER THE PLACE !!! 6. 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 Adductor Swings in Glute Bride Position 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 )

6 sets with as much rest as you need between these so that they are FULL SPEED Hit a few warmie rounds building up speed each time to prep for your first real rep - If you have not moved this fast in a while - DONT BE A HERO, work your way up week after week - do this week at 50-60% Today we will perform lateral shuffles into a short sprint Start by placing a cone 5 yards away from your starting point (cone, hat, water bottle, doesnt matter) 1. Lateral shuffle as fast as you can (with a quiet and calm upper body) x 5 yards 2. Get low, change direction back to the starting line by shuffling 5 yards back 3. As soon as you hit the starting line, change direction, open up and sprint 5 yards back to finish THROUGH the cone * shuffle 5, shuffle back 5, sprint 5 KEYS : 1 - Stay low and keep your body under control 2 - Be light on your feet 3 - Place cones or water bottles or markers of some sort 5 yards apart 4 - As youre about to change direction LEAN towards the way you are GOING TO GO - better shin angles = more effective and efficient change of direction

RIPT Trap Bar Overcoming Iso Example

2 x 5

RIPT Concentric Focus Lunge Jumps

2 x 4

GMBM KB FRONT SQUATS

3 x 6

GMBM BB HIP THRUST FROM THE FLOOR

3 x 6

GMBM B STANCE RDL

2 x 6

GMBM RFESS FLOATING HEEL ISO

1 x MAX

Take as little rest as possible in between exercises (hopefully little to none but work up to it) - focus on controlling your breathing and your eyes while you're working - DETAILS 15 Inverted Rows 15 Push Ups 15 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 40 Wall Push Toe Touches

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 Upper Pre-hab & Prep

1 x 6 reps or each in the Spinal Flow 90/90 forward folds x 8/8 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 10/10 Internal Shoulder Rotation with Band 1 x 5/5 Half Kneeling T Spine On Wall With Short Roller or Basketball/Medball 1 x 8/8 Half Kneeling T Spine Thread the Neelde 1 x 8/8/8 Three Way Band Pull Aparts 1 x 10 Yards of Bear Crawl with toss

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 60 seconds and repeat for 2 total sets 2 x 5/5 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 5

GMBM TRX INVERTED ROWS

3 x 6

GMBM DIPS WITH ECCENTRIC FOCUS

3 x 8

GMBM DOUBLE ARM KB BOTTOMS UP WAITERS CARRY

3 x 20

RIPT Db 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