Team Give More Be More

RIPT Train With Me Prep Days 1 & 4

1 - On the way to the gym car sauna : 10 - 15 minutes away from the gym, absolutely BLAST the heat in the car. Goal here is to get a light drip going before you even walk into the gym - when you do this take a video and tag me on the gram 2 - Roll feet x 30 seconds each foot 3 - Foam roll anything that is tight (back, quads, it bands, hamstrings, hip flexors) 4 - Prone press ups x 10 5 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 6 - T spine twists x 5 each side 7 - Bird dogs x 5 each side 8 - 8 point plank x 20 seconds 9 - Short lever hip lifts x 5 each side 10 - Deadbugs with band x 10 each side 11 - Single leg adductor swings in glute bridge x 5 each side 12 - Single leg glute bridges x 10 each side 13 - Wall push hip flexor x 5 each side 14 - Manual ankle dorsiflexion x 10 each side 15 - Compass balance x 4 each side 16 - Stiff ankle toe walks x 20 yards 17 - Heel walks x 20 yards 18 - Pogos x 15 19 - Snap downs x 5 20 - 2 inch runs x 10 seconds

Perform a few warm up sprints to make sure your body is ready : 25%, 50%, 75%, 90% 10 yard sprints x 3 - rest is your walk back (breathe in the nose & out the mouth) 15 yard sprints x 3 - rest is your walk back (breathe in the nose & out the mouth)

Rear foot elevated split squat jumps 3 sets x 3 jumps each leg : Rest 45 seconds between sets Lateral skater jumps 3 sets x 3 jumps each leg : Rest 45 seconds between sets

RIPT RFESS

3 x 12

RIPT Landmine Lateral Lunges

3 x 12

RIPT Back Elevated Single Leg Hip Thrusts

3 x 12

RIPT Bear Position TKE

3 x 12

RIPT Lateral Monster Walk

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

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

RIPT Train With Me Prep Days 2 & 5

1 - On the way to the gym car sauna : 10 - 15 minutes away from the gym, absolutely BLAST the heat in the car. Goal here is to get a light drip going before you even walk into the gym - when you do this tag me on the gram ! 2 - Roll feet x 30 seconds each foot 3 - Foam roll anything on you that is tight (back, quads, it bands, hamstrings, hip flexors) 4 - Prone press ups x 10 5 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 6 - Half kneeling t-spine twists against wall x 5 each side 7 - Bird dogs x 5 each side 8 - 8 point plank x 20 seconds 9 - Deadbugs with band x 10 each side 10 - Neck flexors hand push x 20 seconds 11 - Neck extensors wall push x 20 seconds 12 - Neck anti lateral flexion hand push x 20 seconds to the left and right 13 - Shoulder clock taps x 2 times around with each hand 14 - Shoulder pre-hab wall slides x 10 15 - Shoulder pre-hab external rotator punches x 10 16 - Shoulder pre-hab internal rotator punches x 10

RIPT How To Ride A Bike Like An Athlete

1 x 4:00 @ 7

* Single arm medball chest pass : 3 sets x 3 throws each side - Men 10lb medball / Women 6-8lb medball : Rest 45 seconds between sets * Rotational medball throw: 3 sets x 3 throws each side - Men 10lb medball / Women 6-8lb medball : Rest 45 seconds between sets

RIPT Lat Pull From Table Top Positon

3 x 12

RIPT Neutral Grip Pull Ups

1 x MAX

RIPT Single Arm Db Bench Press

3 x 12

RIPT Half Bird Dog Db Row

3 x 12

RIPT Half Kneeling Single Arm Db Overhead Press

3 x 12

RIPT Single Arm Farmers Carry

3 x 20

RIPT Zottoman Curl

3 x 12

RIPT Band Resisted Straight Arm Pull Downs

3 x 12

* Alternating shoulder tap plank x 30 seconds - Rest 15 seconds and repeat two more times (3 total sets) Thats it for core today since everything we did today roasted our core !!!!

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Mobility Flow with Dr. Tony Katakis

1 x 1

RIPT Hand Eye Drills

Learning to juggle Gold Medalist client Nicole Hensley juggling challenge Non dominant soccer juggle Non dominant football throws PVC hand eye Multidimensional hand eye Quick hands SwitchedOn App quick touch 1v0 or 1v1

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

RIPT Train With Me Prep Days 1 & 4

1 - On the way to the gym car sauna : 10 - 15 minutes away from the gym, absolutely BLAST the heat in the car. Goal here is to get a light drip going before you even walk into the gym - when you do this take a video and tag me on the gram 2 - Roll feet x 30 seconds each foot 3 - Foam roll anything that is tight (back, quads, it bands, hamstrings, hip flexors) 4 - Prone press ups x 10 5 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 6 - T spine twists x 5 each side 7 - Bird dogs x 5 each side 8 - 8 point plank x 20 seconds 9 - Short lever hip lifts x 5 each side 10 - Deadbugs with band x 10 each side 11 - Single leg adductor swings in glute bridge x 5 each side 12 - Single leg glute bridges x 10 each side 13 - Wall push hip flexor x 5 each side 14 - Manual ankle dorsiflexion x 10 each side 15 - Compass balance x 4 each side 16 - Stiff ankle toe walks x 20 yards 17 - Heel walks x 20 yards 18 - Pogos x 15 19 - Snap downs x 5 20 - 2 inch runs x 10 seconds

Jumping Rope : 45 seconds On Followed By 30 seconds off x 5 sets

Squat Jumps 3 sets x 5 jumps : Rest 45 seconds between sets Continuous Frog Leaps 3 sets x 5 jumps : Rest 45 seconds between sets

RIPT Kb Swings

3 x 12

RIPT Bb Hip Thrust From Floor

3 x 12

RIPT Hex (Trap) Bar Deadlifts

3 x 12

RIPT Db or Kb Sumo Squats

3 x 12

Leg Extension

4 x 12

RIPT Landmine Lateral Sliding Lunges

3 x 12

RIPT Wall Sit

1:00, 1:15, 1:30

* 90/90 Sit Throughs x 5 on each side : Rest 30 seconds and repeat 2 more times (3 total sets) * Alternating leg lift plank x 30 seconds : Rest 15 seconds and repeat 1 more times (2 total sets) * Good mornings with band x 10 reps : Rest 20 seconds and repeat 1 more time (2 total sets)

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

RIPT Train With Me Prep Days 2 & 5

1 - On the way to the gym car sauna : 10 - 15 minutes away from the gym, absolutely BLAST the heat in the car. Goal here is to get a light drip going before you even walk into the gym - when you do this tag me on the gram ! 2 - Roll feet x 30 seconds each foot 3 - Foam roll anything on you that is tight (back, quads, it bands, hamstrings, hip flexors) 4 - Prone press ups x 10 5 - Cat and camel x 5 (sorry it's not me, haven't filmed this one yet) 6 - Half kneeling t-spine twists against wall x 5 each side 7 - Bird dogs x 5 each side 8 - 8 point plank x 20 seconds 9 - Deadbugs with band x 10 each side 10 - Neck flexors hand push x 20 seconds 11 - Neck extensors wall push x 20 seconds 12 - Neck anti lateral flexion hand push x 20 seconds to the left and right 13 - Shoulder clock taps x 2 times around with each hand 14 - Shoulder pre-hab wall slides x 10 15 - Shoulder pre-hab external rotator punches x 10 16 - Shoulder pre-hab internal rotator punches x 10

* Explosive Push Ups 3 sets x 5 reps : Rest 45 seconds between sets * Explosive Rows 3 sets x 8 reps : 45 seconds rest between sets --- you dont have to have access to the same set up as the video - you can use any type of band, either looped or a band with two handles - still perform these explosive rows the exact same way

RIPT Neutral Grip Pull Ups

3 x MAX

RIPT Db Bench Press

3 x 12

Chest-Supported DB Row

3 x 12

RIPT Db Curl Into Overhead Press

3 x 12

RIPT Skull Crusher Negatives

3 x 12

RIPT Db Farmers Carry

3 x 40

RIPT Wall Hammer Curls

3 x 12

RIPT Wall Push Toe Touches

5 x 30

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Mobility Flow with Dr. Tony Katakis

1 x 1

RIPT Hand Eye Drills

Learning to juggle Gold Medalist client Nicole Hensley juggling challenge Non dominant soccer juggle Non dominant football throws PVC hand eye Multidimensional hand eye Quick hands SwitchedOn App quick touch 1v0 or 1v1

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00

Mobility Flow with Dr. Tony Katakis

1 x 1

RIPT Hand Eye Drills

Learning to juggle Gold Medalist client Nicole Hensley juggling challenge Non dominant soccer juggle Non dominant football throws PVC hand eye Multidimensional hand eye Quick hands SwitchedOn App quick touch 1v0 or 1v1

RIPT Meditate / Diaphragmatic Breathing

1 x 5:00