TWM Team
Ricco Fitness
Welcome to the Train With Me Team!
This is my personal training program, to become the best version of myself. Combining strength, conditioning and my knowledge as a fitness and performance specialist, to perform at my best, be ready for anything coming my way and living a fit and healthy life till I'm a 100 Years old.
My goal is to be as strong as possible, mobile and anti-fragile, while being able to run/cycle far and fast.
My training has a large emphasis on movement patterns and mobility, combined with running workouts to improve my stamina, keep my heart healthy and get ready for my next endurance race.
I've had a good injury history during my hockey career, therefore a lot of the exercises I use in my routines have the intension to keep my body functioning well.
If your goal is to move well, perform well and feel amazing, be part of my team and train with me every single day.
I provide 3-4 strength workouts, 2-4 running workouts and additional mobility routines every single week.
I work in blocks, followed by an active recovery period.
Try it for free the first 7 days!
And after that, for less than a dollar per day if you loved it.
A1
Cat Cow
1 x 10
A2
Prone Alternating Shoulder Hovers
1 x 20
A3
Banded Lat Stretch Lateral Flexion
1 x 10
B1
Juggle against wall
1 x 2:00
B2
TB Drop and Pass switches
1 x 2:00
C
Pull Ups Wide Grip
D
DB Z-Press Reciprocal
3 x 20
E
Dips
F1
Legless Rope Climb
3 x 2
F2
Standing Cable Tricep Extensions
3 x 12
A1
Bearcrawl Hip Rolls
1 x 20
A2
Supine Hip IR w/ Roller
1 x 10
A3
Dynamic Hamstring Stretch & Worlds Greatest
1 x 8
A4
Backroll to Pancake
1 x 8
A5
Plantar Fascial Knee Drives
1 x 10
B1
Pogo Jumps
1 x 15
B2
Yielding 45° Skater Bound
1 x 20
B3
Bend Knee to Straight Knee Calf Raise
1 x 15
C1
Curtsy Lunge off Elevation
3 x 8
C2
Barbell Hang Clean
3 x 6
D1
Hamstring Curls on Roller
2 x 8
D2
Lunge Position Calf Raises
2 x 15
A
Bike
A1
Plantar Fascial Knee Drives
1 x 15
A2
Foot Pronation Drill w/ hip opening
1 x 15
A3
Cat Cow
1 x 8
A4
Cobra
1 x 1:00
A5
Quadruped Shoulder CARs
1 x 8
A6
T-Spine CARs
1 x 5
A7
Sidelaying Hip CARs
1 x 8
A8
Bearcrawl Hip Rolls
1 x 40
A9
Supine IR w/ Roller
1 x 15
A10
Pancake Banded
1 x 3:00
A11
Half Kneeling Quad stretch on wall
1 x 3:00
A12
Jeffersson Curl
12, 8
A13
Loaded Thomas Stretch
1 x 2:00
A14
90/90 Hip Switches
1 x 20
A15
90/90 Lift Offs - 3 Positions
1 x 5
A
Run
1 x 45:00
A
Bike
1 x 90:00
Ricco Ratajczyk
Former Pro Hockey Player Performance & Mobility Specialist Movement, Nutrition and Healthy living enthusiast.
When you join a team you’re getting more than programming, you’re joining an online community.
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