Romanian Deadlift
3 × 8 reps · rest 2 min
0/3
Hips back, bar or dumbbells close to the legs, spine long. Moderate load — a goalie needs hamstrings that lengthen, not a max.
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Week 5 · Session B · Hinge, Single-Leg & Pull
Posterior-chain strength without a heavy bar, single-leg control for every push across the crease, and the hamstring and adductor work that keeps the hips healthy.
This week
The strength phase. Reps drop, weight climbs, rest gets longer — and the barbell versions of the lifts come in.
- 01Warm-Up
- 02Hinge Strength
- 03Single-Leg Control
- 04Pull & Press
- 05Hamstring & Hip Range
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 1 exercise
Hinge Strength
3 sets
B
Superset · 2 exercises
Single-Leg Control
6 sets
Skater Squat
3 × 6/side · rest 1:15
0/3
Back knee down to a pad, slow on the way down. Knee tracking over the middle of the foot.
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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.
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C
Superset · 2 exercises
Pull & Press
8 sets
Lat Pulldown
4 × 8 reps · rest 1:15
0/4
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
4 × 6/side · rest 1:15
0/4
Half-kneeling takes the low back out of it. Squeeze the down-side glute and press straight up.
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D
Superset · 2 exercises
Hamstring & Hip Range
5 sets
Nordic Hamstring Curl
2 × 3 reps · rest 1:30
0/2
Lower as slowly as you can and catch yourself on your hands. The lowering is the whole exercise.
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90/90 Lift-Off
3 × 8/side · rest 45s
0/3
Active range, not passive. If you cannot lift it, you do not own it yet.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
← Previous sessionWeek 5 · Squat, Groin & PressA goalie squats for range before load. A goblet squat owned through the full depth of the butterfly, adductors loaded from both angles, and the pushing and pulling that hold a stance all game. The strength phase. Reps drop, weight climbs, rest gets longer — and the barbell versions of the lifts come in.Next session →Week 5 · Lateral Quickness & RecoveryPush, recover, push again. Reaction and footwork while the brain is fresh, lateral power that builds from a shuffle to a hurdle hop, and short, low intervals that train the post-to-post engine. The strength phase. Reps drop, weight climbs, rest gets longer — and the barbell versions of the lifts come in.
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.