Lateral Bound
3 × 4/side · rest 1:30
0/3
Push through the outside edge and stick the landing dead still.
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IN SEASON TRAINING / DEFENSEMEN
Week 1 · Lateral Power & Hip Maintenance
Everything that keeps a gap tight: lateral output while fresh, loaded rotation for the point shot, and the frontal-plane hip work that stops a groin from ending your February. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.
01Warm-Up02Lateral Output03Frontal Plane Strength04Hamstring & Trunk05Cool-Down
Blocks
5
warm-up to cool-down
Exercises
14
movements
Sets
25
about 40 min
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 2 exercises
Lateral Output
6 sets
Landmine Rotation
3 × 8/side · rest 1:15
0/3
Keep the point shot loaded. Hips lead, arms finish.
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B
Superset · 2 exercises
Frontal Plane Strength
6 sets
Cossack Squat
3 × 8/side · rest 1:15
0/3
Sit into one hip, keep the other heel down. Range first, then load it.
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Cable Hip Adduction
3 × 12/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
Hamstring & Trunk
5 sets
Nordic Hamstring Curl
2 × 4 reps · rest 1:30
0/2
Lower as slowly as you can control. Two sets is genuinely enough in-season.
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Bird Dog
3 × 8/side · rest 45s
0/3
Slow. A glass of water on the low back should not spill.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
REST OF DEFENSEMEN
VIEW PROGRAM →01Week 1 · Strength MaintenanceHeavy hinge, lateral single-leg work, and the pulling volume that keeps you winning net-front battles in the third period. Two working sets on the main lift and not one more. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.02Week 2 · Strength MaintenanceHeavy hinge, lateral single-leg work, and the pulling volume that keeps you winning net-front battles in the third period. Two working sets on the main lift and not one more. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.03Week 2 · Lateral Power & Hip MaintenanceEverything that keeps a gap tight: lateral output while fresh, loaded rotation for the point shot, and the frontal-plane hip work that stops a groin from ending your February. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.04Week 3 · Strength MaintenanceHeavy hinge, lateral single-leg work, and the pulling volume that keeps you winning net-front battles in the third period. Two working sets on the main lift and not one more. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.05Week 3 · Lateral Power & Hip MaintenanceEverything that keeps a gap tight: lateral output while fresh, loaded rotation for the point shot, and the frontal-plane hip work that stops a groin from ending your February. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.06Week 4 · Strength MaintenanceHeavy hinge, lateral single-leg work, and the pulling volume that keeps you winning net-front battles in the third period. Two working sets on the main lift and not one more. Back off, then start the block again at week 1. This loop repeats for as long as the season does.07Week 4 · Lateral Power & Hip MaintenanceEverything that keeps a gap tight: lateral output while fresh, loaded rotation for the point shot, and the frontal-plane hip work that stops a groin from ending your February. Back off, then start the block again at week 1. This loop repeats for as long as the season does.
TRAIN THE REST OF IT
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