RPR WAKE UP 

 
AGILITY LADDER

 
  
 
 
 CONTROLLED ARTICULAR ROTATIONS 
[Link]

Neck (3 each)  0:29 

Scapula (3 each)  1:43 
Elbows (3 each)  2:20 
Wrists (3 each)  2:44 
T-Spine (3 each)  3:30 
Shoulders (3 each)  4:30 
Spine (3 each)  6:05 
Hips (3 each)  7:11 
Ankles (3 each)  8:09 
Knees (3 each)  9:37 
Toes (3 each)  10:14 
 
 INJURY PREVENTION 
 

STANDING BOSU HOLD  30 SEC EACH 

SIDE LYING ABDUCTION  12 REPS EACH 

SINGLE LEG DEADLIFT  2x10 EACH 

LATERAL JUMPS  2x20 

SINGLE LEG BRIDGE  2x10 EACH 

4-POINT HOPS  2x10 

SINGLE LEG BOSU SQUAT  2x10 EACH 

CABLE LATERAL ROTATION  3x12 

SUPERMAN HOLD  3x15 seconds each 

SUPERMAN DYNAMIC  10 EACH 

ROCKBACK T-SPINE  10 EACH 

LUNGE POSITION, HIGH TO LOW  3x10 EACH 

CABLE WOOD CHOP 

STRAIGHT ARM PULLDOWN W/  3x10 

BOSU 
BACKWARD LUNGE WITH  2x10 EACH 
OVERHEAD ROTATION 

SINGLE LEG BOSU CABLE ROW  2x15 EACH 

 
 
 
 
 
 
 
 
 
 
 
 
 
  
 
PAILS AND RAILS 
 
Toes 
 
Knees 
(Active hold for 30s, squeeze glute, then passive hold) 
 
Patellar tendon 
(Passive hold 2m, active push through foot, active pull 
through heel) 
 

Ankles 
(Passive hold 30s, push toes through floor 20s, point 
toes up 20s, repeat 3x) 
 

Hips 
(Hold 2m, active push front leg through ground 10s,   
pull leg back to chest down, repeat) 

Spine 
(Push floor away with hands and feet 30s, pull it in 30s)   
Shoulders 
(Passive stretch for 1-2m, push into wall for 20s, pull 
away for 20s, repeat) 
 

Groin FRC  Mountain 

Hamstring FRC  Mountain 
Wrists 
(Push over wrists, push into ground, pull back, pull 

 
fingers back, then just fold fingers and push into 
ground) 

   
 
 
 
 
 
 
 
 
 FOAM ROLLING 
 
FOOT 
CALF 
SHINS 
QUADS 
GROIN 
HAMSTRINGS 
IT BAND & TFL 
GLUTES 
LOW BACK 
MID TO UPPER BACK 
PEC MUSCLE 
RHOMBOIDS 
BACK OF THE SHOULDER 
LATS 
INNER/OUTER FOREARM 
 
 

 
 BrainHQ 
 
EYE FOR DETAIL x2 
HAWK EYE x2 
DOUBLE DECISION x2 
TARGET TACKER x2 
VISUAL SWEEPS x2 

 
 
 
 
 
 
 
 
 
 
 NUTRITION CHECKLIST 
 
- Protein Shake (x2) 
- Eggs + Avocado Toast 
- Deli + Spinach Sandwich 
- Banana + Apple/Orange 
- Dinner 
- 125 oz Water 
 
 
 
 
 
 
 
 HAND-EYE TRAINING 
 
ONE-HAND TWO BALLS  10 EACH 

THREE BALL  60s 

UNDER ARM  5 EACH 

UNDER LEG  5 EACH 

OVER BACK  3 EACH 

FOUR STRAIGHT  60s 

FOUR CROSS  120s 

BOXING BALL  100 SAVES EACH 

STICK HANDLING  5 MINUTES 

RACQUETBALL OFF THE  10 MINUTES 

WALL 

BALANCE BOARD JUGGLING  ONE CYCLE 

 
 
 AFFIRMATIONS 
 
*SHIRTLESS IN THE MIRROR* 
- I’M PRETTY 
- I’M BEAUTIFUL 
- YOU’RE LOOKING AT THE CHAMPION OF THE 
WORLD 
- GREATEST OF ALL TIME RIGHT HERE 
- I’M A WINNER 
- THE HARDEST WORKER YOU’VE EVER SEEN 
- I’M SPECIAL 
- I’M A GODDAMN SUPERSTAR 
- I CRUSH ALL OF MY COMPETITION 
- YOU CAN’T COMPETE WITH ME 
- I WILL BREAK YOU, I CANNOT BE BROKEN 
 TRAIN THE MIND 
 
- READ AT LEAST 30 MINUTES 
- MEDITATE FOR AT LEAST 10 MINUTES 
- TECHNICAL VISUALIZATION 
- T-PUSHES 
- SHUFFLES + LATERAL RELEASES 
- SAVE SELECTION 
- BUTTERFLY SKATING 
- OLD SCHOOL (PADSTACKS, TRETIAKS, 
DOUBLE-LEG C-CUTS) 
- WARM-UP SKATE 
- NATIONAL ANTHEM 
- FIRST PERIOD (BASIC SHOTS, 
CONTROLLED) 
 - SECOND PERIOD (ODD MAN RUSHES, 
BACK DOORS WITH GOOD TECHNIQUE) 
- THIRD PERIOD (PURE BATTLE, NO 
DEFENSE) 
- OVERTIME (BREAKAWAYS, BACKDOORS, 
JUST WIN) 
- SHOOTOUT (YOU’RE THE F**KING MAN, 
CLUTCH IT) 
- CELEBRATE HARD, YOU EARNED IT 
- REMIND YOURSELF OF YOUR COMPETITION 
 
 
 
 
 
 HIT LIST 
 
- AJ FINTA 
- COLIN ANDROLEWICZ 
- GREYSON PANE 
- DANIEL GERTS 
- CLAY PERKINS 
- JAYDEN TIU 
- JAKE DONOHOE 
- CROIX KOCHENDORFER 
- RYAN KEYES 
- JAKE INZIRILLO 
- TRISTAN NEUBART 
- RYAN KAZMOUZ 
- LUCA SCAGLIONE 
- CONOR SULLIVAN 
- CADE CORBIN 
- DANIEL ANTAL 
- TOPHER CHIRICO 
- BRETT CLEAVES 
- COLIN RONAN 
- JUSTIN CATALDO 
- NICHOLAS VON KAUFMANN 
- THOMAS HEANEY 
- ALEXANDER BONROUHI 
- CONOR CALLAGHAN 
- ALEXANDER MICKANIN 
- JACK STARK 
- NICK BEVILACQUA 
- MARINO RAMIREZ 
- RYAN KNIGHT 
- LUCA DI PASQUO 
- EWAN MCDEVITT 
- ANSEL HOLT 
- OWEN MILLWARD 
- BLADE TAYLOR 
- BRADEN HOLT 
- ANTON CASTRO 
- GENO PICHORA 
- JACKSON BAKER 
- ZAKARI BRICE 
- KAIDAN MBEREKO 
- AUSTIN ZAVODA 
- HOBIE HEDQUIST 
- GIBSON HOMER 
 KICKBOXING/HAND SPEED 
 
- 1-2 GLOVES (30s) 
- 1-2 NO GLOVES (30s) 
- REPEAT 2-3x 
- WEIGHTED UPPERCUTS (30s) 
- NORMAL UPPERCUTS (30s) 
- REPEAT 2-3x 
- FRONT KICK FOR SPEED AND POWER (10 EACH) 
- ROUNDHOUSE KICKS FOR SPEED AND POWER (10 EACH) 
- QUESTION MARK FOR SPEED AND POWER (10 EACH) 
- SIDE KICK (10 EACH) 
- ELBOWS (10 EACH) 
- SHOULDER STRIKES (10 EACH) 
 
 
 
 
 
 
 SPRINT WORKOUT 
 

 
 
 
 
 
 
 ELDOA 
 
 

L5-S1 

L4-L5 

L3-L4 

 
L2-L3 

L1-L2 

T12-L1 

T11-T12 

 
T10-T11 

T9-T10 

T8-T9 

T7-T8 

 
T6-T7 

T5-T6 

T4-T5 

T3-T4 

 
C7-T1 

C6-C7 

C5-C6 

C4-C5 

 
 C3-C4 

C2-C3 

C0-C1-C2