Medicine Ball Rotational Throw
3 × 5/side · rest 1 min
0/3
Throw from the back hip, arms last. Low dose, high intent — the shot stays without costing the back.
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Week 1 · Session B · Squat, Shot & Conditioning
A squat and a hamstring lift for the stride, a low dose of power for the shot and the push-off, pressing and upper-back work for the posture a desk takes away, then short shift-length intervals to finish.
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
- 02Power
- 03Squat & Hamstring
- 04Press & Upper Back
- 05Shift Conditioning
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 2 exercises
Power
5 sets
Lateral Bound
2 × 3/side · rest 1 min
0/2
Small and controlled. Stick every landing — this is power you can use on the ice, not a max jump.
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B
Superset · 2 exercises
Squat & Hamstring
6 sets
Goblet Squat
3 × 10 reps · rest 1:15
0/3
Bell at the chest, elbows inside the knees, as deep as the hips allow with the back flat. Depth grows over the block.
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Stability Ball Hamstring Curl
3 × 8 reps · rest 1 min
0/3
Hips up the whole set. The hamstring pull is the other way adult seasons end.
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C
Superset · 2 exercises
Press & Upper Back
6 sets
Half-Kneeling Dumbbell Overhead Press
3 × 8/side · rest 1 min
0/3
Half-kneeling takes the low back out of it. Squeeze the down-side glute and press straight up.
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Face Pull
3 × 15 reps · rest 45s
0/3
Pull to the eyes, thumbs back, squeeze. The antidote to a laptop.
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D
Straight sets · 1 exercise
Shift Conditioning
5 sets
Bike Sprint Intervals
5 × 20 s hard / 100 s easy
0/5
Hard for the work interval, genuinely easy for the rest. A shift you can repeat beats one heroic one.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Skaters
Keep the block moving.
← Previous sessionWeek 1 · Hinge, Push & PullOne heavy hinge, one single-leg lift, a push and a pull, and the groin work that keeps a weekend player in the lineup. Joint-friendly on purpose — no barbell on the back, nothing to failure. Re-entry. Weights that feel easy, every rep smooth. The goal is to show up for week 2 without being sore.Next session →Week 2 · Hinge, Push & PullOne heavy hinge, one single-leg lift, a push and a pull, and the groin work that keeps a weekend player in the lineup. Joint-friendly on purpose — no barbell on the back, nothing to failure. A little more load where last week felt easy. Leave two good reps in every set — you have a game this week.
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.
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