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HOME/IN SEASON TRAINING/DEFENSEMEN/WEEK 2 · LATERAL POWER & HIP MAINTENANCE
IN SEASON TRAINING / DEFENSEMEN

Week 2 · 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. One notch heavier. If the schedule has left the legs heavy, drop a set before you drop the weight.

Warm-UpLateral OutputFrontal Plane StrengthHamstring & TrunkCool-Down
SECTIONS
5
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
26
~42' EST.
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00
● WARMUP
Warm-Up
EXERCISES
5
TOTAL SETS
5
01
Stationary Bike
1 sets4 min repsRest 0
02
90/90 Hip Switch
1 sets8/side repsSlow and owned. Never throw the knees over.Rest 0
03
Adductor Rockback
1 sets10 repsThe groin gets warm before it gets asked for anything.Rest 0
04
Banded Clamshell
1 sets12/side repsRest 0
05
Pogo Hop
1 sets15 repsShort contacts — wake the nervous system up.Rest 0
B
● STRAIGHT SETS
Lateral Output
EXERCISES
2
TOTAL SETS
7
B14 SETS
Lateral Bound
4 sets4/side repsPush through the outside edge and stick the landing dead still.Rest 90
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B23 SETS
Landmine Rotation
3 sets8/side repsKeep the point shot loaded. Hips lead, arms finish.Rest 75
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C
● SUPERSET
Frontal Plane Strength
EXERCISES
2
TOTAL SETS
6
A13 SETS
Cossack Squat
3 sets8/side repsSit into one hip, keep the other heel down. Range first, then load it.Rest 75
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A23 SETS
Cable Hip Adduction
3 sets12/side repsSlow on the way out. The adductor is a brake before it is an engine.Rest 60
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D
● SUPERSET
Hamstring & Trunk
EXERCISES
2
TOTAL SETS
5
A12 SETS
Nordic Hamstring Curl
2 sets5 repsLower as slowly as you can control. Two sets is genuinely enough in-season.Rest 90
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A23 SETS
Bird Dog
3 sets10/side repsSlow. A glass of water on the low back should not spill.Rest 45
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CD
● COOLDOWN
Cool-Down
EXERCISES
3
TOTAL SETS
3
01
Seated Straddle (Pancake)
1 sets60 s repsSit tall first, then reach. Never round to fake range.Rest 0
02
Pigeon / 90-90 External Rotation Hold
1 sets45 s/side repsRest 0
03
Stationary Bike
1 sets5 min repsVery easy — flush the hips.Rest 0
ELITE HOCKEY HQ · SESSION · IN-SEASON-TRAINING/DEFENSEMEN/W2-B
READYCOACH MODE · OFF

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