IN SEASON TRAINING / DEFENSEMEN

Week 3 · 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. The heaviest week of the loop, and still nothing goes to failure. Bar speed is the governor all month.

Warm-UpLateral OutputFrontal Plane StrengthHamstring & TrunkCool-Down

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~43' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets4 min repsRest 0

90/90 Hip Switch

1 sets8/side repsSlow and owned. Never throw the knees over.Rest 0

Adductor Rockback

1 sets10 repsThe groin gets warm before it gets asked for anything.Rest 0

Banded Clamshell

1 sets12/side repsRest 0

Pogo Hop

1 sets15 repsShort contacts — wake the nervous system up.Rest 0

● STRAIGHT SETS

Lateral Output

EXERCISES

TOTAL SETS

B14 SETS

Single-Leg Lateral Hop and Stick

4 sets4/side repsOne leg out, one leg back, hold each landing. This is the gap you close on a rush.Rest 120

B23 SETS

Landmine Rotation

3 sets6/side repsKeep the point shot loaded. Hips lead, arms finish.Rest 90

● SUPERSET

Frontal Plane Strength

EXERCISES

TOTAL SETS

A13 SETS

Cossack Squat

3 sets6/side repsSit into one hip, keep the other heel down. Range first, then load it.Rest 90

A23 SETS

Cable Hip Adduction

3 sets10/side repsSlow on the way out. The adductor is a brake before it is an engine.Rest 75

● SUPERSET

Hamstring & Trunk

EXERCISES

TOTAL SETS

A13 SETS

Nordic Hamstring Curl

3 sets5 repsLower as slowly as you can control. Two sets is genuinely enough in-season.Rest 90

A23 SETS

Bird Dog

3 sets10/side repsSlow. A glass of water on the low back should not spill.Rest 45

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Seated Straddle (Pancake)

1 sets60 s repsSit tall first, then reach. Never round to fake range.Rest 0

Pigeon / 90-90 External Rotation Hold

1 sets45 s/side repsRest 0

Stationary Bike

1 sets5 min repsVery easy — flush the hips.Rest 0

Week 3 · Lateral Power & Hip Maintenance

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