Trap Bar Deadlift
4 × 5 reps · rest 2:30
0/4
The friendliest heavy lift for a back that sits all day. Push the floor away and stop the set the moment the bar slows.
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Week 3 · Session A · Hinge, Push & Pull
One 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.
This week
Build. The hardest week of the first half, and still nothing goes to failure.
- 01Warm-Up
- 02Hinge Strength
- 03Single-Leg & Groin
- 04Push & Pull
- 05Trunk & Carry
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Hinge Strength
4 sets
B
Superset · 2 exercises
Single-Leg & Groin
6 sets
Split Squat
3 × 10/side · rest 1 min
0/3
Dumbbells at your sides, front heel down. The leg that loses balance first is the one that needs this most.
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Copenhagen Plank
3 × 20 s/side · rest 45s
0/3
Start with the knee on the bench, not the foot. A pulled groin is the most common way an adult season ends early.
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C
Superset · 2 exercises
Push & Pull
8 sets
Dumbbell Bench Press
4 × 8 reps · rest 1:30
0/4
Dumbbells let the shoulders find their own path — far kinder to old joints than a barbell.
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One-Arm Dumbbell Row
4 × 8/side · rest 1:30
0/4
Elbow to the hip, shoulder blade back. Every press gets matched with a pull.
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D
Superset · 2 exercises
Trunk & Carry
6 sets
Pallof Press
3 × 12/side · rest 45s
0/3
Press out and hold a breath. Resisting rotation is what protects the low back on a missed check.
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Farmer's Carry
3 × 40 m · rest 1:15
0/3
Tall, slow and heavy. Grip, posture and trunk in one exercise.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Skaters
Keep the block moving.
← Previous sessionWeek 2 · Squat, Shot & ConditioningA 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. A little more load where last week felt easy. Leave two good reps in every set — you have a game this week.Next session →Week 3 · Squat, Shot & ConditioningA 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. Build. The hardest week of the first half, and still nothing goes to failure.
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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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.