Goblet Squat
3 × 10 reps · rest 1:15
0/3
Feet a little wider than a skater. Sit between the heels and own the bottom — range first, load second.
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Week 1 · Session A · Hips, Legs & Groin
An adult goalie’s career lives in the hips. A full-range squat, a moderate hinge, adductors loaded from two angles, and enough upper-body work to hold the stance through three periods.
This week
Re-entry. Weights that feel easy, every rep smooth. The goal is to show up for week 2 without being sore.
- 01Warm-Up
- 02Squat Pattern
- 03Frontal Plane Strength
- 04Hinge & Pull
- 05Groin & Trunk
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Squat Pattern
3 sets
B
Superset · 2 exercises
Frontal Plane Strength
4 sets
Cossack Squat
2 × 5/side · rest 1 min
0/2
Bodyweight until the bottom is comfortable, then a light bell at the chest. The bent-leg heel stays down.
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Cable Hip Adduction
2 × 12/side · rest 45s
0/2
Slow on the way out. The adductor is a brake before it is an engine.
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C
Superset · 2 exercises
Hinge & Pull
6 sets
Romanian Deadlift
3 × 10 reps · rest 1:30
0/3
Hips back, bar close, spine long. Dumbbells are fine. Moderate load — you need hamstrings that lengthen, not a max.
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Inverted Row
3 × 8 reps · rest 1:15
0/3
Body dead straight, chest to the bar. Raise the bar to make it easier — never add a kick.
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D
Superset · 2 exercises
Groin & Trunk
5 sets
Copenhagen Plank
2 × 15 s/side · rest 45s
0/2
Knee on the bench first, foot only once 25 s is easy. The most important exercise a goalie does.
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Dead Bug
3 × 8/side · rest 45s
0/3
Low back pressed down, slow arms, slow legs.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
This is the first session of the program.
Next session →Week 1 · Lateral Push & RecoveryShort, sharp and about staying quick: a read and a push while fresh, single-leg control for every move across the crease, and low intervals that train the push-recover-push of a scramble. Re-entry. Weights that feel easy, every rep smooth. The goal is to show up for week 2 without being sore.Train the rest of it
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.Hockey NutritionRecipes and fueling protocols built around the training week.Voice Workout LoggingLog sets by talking, so the set is the only thing you stop for.
Track this session
Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.