Medicine Ball Shot-Put Throw
2 × 5/side · rest 1 min
0/2
Load the back hip and throw through the wall. The point shot and the net-front shove come from the same place.
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Week 4 · Session B · Hinge & Pull
The posterior chain is the engine of the stride. A hinge learned with a kettlebell and loaded with a trap bar, single-leg strength, vertical pulling, and a carry that ties it together.
This week
Back off. Fewer sets and lighter loads while the body catches up with three weeks of new work.
- 01Warm-Up
- 02Rotational Power
- 03Hinge Strength
- 04Single-Leg Strength
- 05Pull & Press
- 06Hamstrings & Carry
- 07Cool-Down
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Rotational Power
2 sets
B
Straight sets · 1 exercise
Hinge Strength
2 sets
Trap Bar Deadlift
2 × 8 reps · rest 1:30
0/2
The same hinge with a bigger load. Push the floor away and stand tall. Week 4 is your first look at it — keep it light.
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C
Straight sets · 1 exercise
Single-Leg Strength
2 sets
Split Squat
2 × 8/side · rest 1 min
0/2
Straight down, straight up, front heel down. Bodyweight until both sides look the same, then hold dumbbells.
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D
Superset · 2 exercises
Pull & Press
4 sets
Lat Pulldown
2 × 10 reps · rest 1 min
0/2
Pull the bar to the top of the chest with the elbows driving down. No leaning back to cheat it.
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Half-Kneeling Dumbbell Overhead Press
2 × 8/side · rest 1 min
0/2
Half-kneeling takes the low back out of it. Squeeze the down-side glute and press straight up.
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E
Superset · 2 exercises
Hamstrings & Carry
4 sets
Stability Ball Hamstring Curl
2 × 10 reps · rest 1 min
0/2
Hips up the whole set. Curl the ball in, then lower it slowly.
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Farmer's Carry
2 × 20 m · rest 1 min
0/2
Tall posture, slow steps, shoulders packed. Grip strength is stick strength.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Defensemen
Keep the block moving.
← Previous sessionWeek 4 · Squat & PushLearn the squat, build the press and the row that balances it, and finish with the groin and trunk work every skater needs. The jump that opens it is landing practice as much as takeoff. Back off. Fewer sets and lighter loads while the body catches up with three weeks of new work.Next session →Week 4 · Lateral Power & ConditioningEverything that keeps a gap tight: lateral power off both edges, sideways and backward sled work, loaded rotation for the point shot, and longer intervals for the longer shifts a defenseman plays. Back off. Fewer sets and lighter loads while the body catches up with three weeks of new work.
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.