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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Week 1 · Session B · 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.
This week
Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.
- 01Warm-Up
- 02Lateral Output
- 03Frontal Plane Strength
- 04Hamstring & Trunk
- 05Cool-Down
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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
Defensemen
Keep the block moving.
← Previous sessionWeek 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.Next session →Week 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.
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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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