Reaction Ball Drop
4 × 8 reps · rest 45s
0/4
Start in your stance. Partner drops the ball to either side — or bounce it off a wall yourself — and catch it before the second bounce.
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Week 5 · Session B · Lateral Push & Recovery
Short, 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.
This week
Your strongest week. Heavy for you, crisp for you, and out the door in under an hour.
- 01Warm-Up
- 02Reaction & Push
- 03Single-Leg Control
- 04Groin & Upper Back
- 05Push-and-Recover Conditioning
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 2 exercises
Reaction & Push
7 sets
Lateral Bound
3 × 4/side · rest 1:15
0/3
Drive off the inside edge and land in a stance you could make a save from. Small and controlled.
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B
Superset · 2 exercises
Single-Leg Control
6 sets
Skater Squat
3 × 8/side · rest 1:15
0/3
Back knee down to a pad, slow on the way down. Hold a rack for balance at first if you need it.
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Hip Airplane
3 × 6/side · rest 45s
0/3
Rotate from the hip, not the spine. Fingertips on a rack until you own it.
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C
Superset · 2 exercises
Groin & Upper Back
6 sets
Adductor Squeeze Isometric
3 × 30 s · rest 45s
0/3
Squeeze hard, breathe normally. Boring, and the most protective thing in the session.
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Face Pull
3 × 15 reps · rest 45s
0/3
Pull to the eyes, thumbs back. The upper back is what holds the chest up in your stance.
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D
Straight sets · 1 exercise
Push-and-Recover Conditioning
6 sets
Slideboard Intervals
6 × 30 s / 60 s
0/6
Stay low the whole interval. No slideboard? Shuffle the same intervals in your stance between two lines.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
← Previous sessionWeek 5 · Hips, Legs & GroinAn 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. Your strongest week. Heavy for you, crisp for you, and out the door in under an hour.Next session →Week 6 · Hips, Legs & GroinAn 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. Consolidate, then start again at week 1 a little heavier. Six weeks at a time, all season long.
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.