Goblet Squat
3 × 6 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, all eight weeks.
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Week 7 · Session A · Squat, Groin & Press
A 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.
This week
Speed week. Loads hold steady and everything moves fast. The jumps step up a level.
- 01Warm-Up
- 02Squat Pattern
- 03Frontal Plane Strength
- 04Press & Row
- 05Trunk
- 06Cool-Down
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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 × 5/side · rest 1 min
0/3
Bodyweight until the bottom is comfortable, then a bell at the chest. The bent-leg heel stays down.
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Copenhagen Plank
3 × 25 s/side · rest 45s
0/3
Short lever first, the foot only once 25 s is easy. The most important exercise a goalie does.
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C
Superset · 2 exercises
Press & Row
6 sets
Dumbbell Bench Press
3 × 6 reps · rest 1:15
0/3
Elbows about 45° from the body, shoulder blades pinned. Lower under control, press with intent.
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One-Arm Dumbbell Row
3 × 8/side · rest 1:15
0/3
Pull the elbow to the hip, not the hand to the chest. Match every press with a pull.
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D
Superset · 2 exercises
Trunk
6 sets
Dead Bug
3 × 8/side · rest 45s
0/3
Low back pressed down, slow arms, slow legs.
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Pallof Press
3 × 10/side · rest 45s
0/3
Press out and hold for a breath. Resist the rotation — that is the whole exercise.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
← Previous sessionWeek 6 · 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. Your strongest week. Heavy for you, never a max: stop every set with a rep or two in the tank.Next session →Week 7 · Hinge, Single-Leg & PullPosterior-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. Speed week. Loads hold steady and everything moves fast. The jumps step up a level.
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.
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