Goblet Squat
3 × 8 reps · rest 1:30
0/3
Feet a little wider than a skater. Sit between the heels and own the bottom — range first, load second.
Sign in to log weights and reps for this block.
Week 6 · 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
Consolidate, then start again at week 1 a little heavier. Six weeks at a time, all season long.
- 01Warm-Up
- 02Squat Pattern
- 03Frontal Plane Strength
- 04Hinge & Pull
- 05Groin & Trunk
- 06Cool-Down
Sign in to track this session
Signing in starts the session clock, keeps your weights and reps as you go, restores an unfinished draft, repeats last week’s numbers in one tap, and saves the workout to your history.
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
6 sets
Cossack Squat
3 × 6/side · rest 1:15
0/3
Bodyweight until the bottom is comfortable, then a light bell at the chest. The bent-leg heel stays down.
Sign in to log weights and reps for this block.
Cable Hip Adduction
3 × 10/side · rest 1 min
0/3
Slow on the way out. The adductor is a brake before it is an engine.
Sign in to log weights and reps for this block.
C
Superset · 2 exercises
Hinge & Pull
6 sets
Romanian Deadlift
3 × 8 reps · rest 2 min
0/3
Hips back, bar close, spine long. Dumbbells are fine. Moderate load — you need hamstrings that lengthen, not a max.
Sign in to log weights and reps for this block.
Inverted Row
3 × 10 reps · rest 1:15
0/3
Body dead straight, chest to the bar. Raise the bar to make it easier — never add a kick.
Sign in to log weights and reps for this block.
D
Superset · 2 exercises
Groin & Trunk
6 sets
Copenhagen Plank
3 × 25 s/side · rest 45s
0/3
Knee on the bench first, foot only once 25 s is easy. The most important exercise a goalie does.
Sign in to log weights and reps for this block.
Dead Bug
3 × 10/side · rest 45s
0/3
Low back pressed down, slow arms, slow legs.
Sign in to log weights and reps for this block.
CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
← Previous sessionWeek 5 · 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. Your strongest week. Heavy for you, crisp for you, and out the door in under an hour.Next session →Week 6 · 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. 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.