Elite Hockey HQ
← Back to workouts
HOME/IN SEASON TRAINING/DEFENSEMEN/WEEK 4 · LATERAL POWER & HIP MAINTENANCE
IN SEASON TRAINING / DEFENSEMEN

Week 4 · 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. Back off, then start the block again at week 1. This loop repeats for as long as the season does.

Warm-UpLateral OutputFrontal Plane StrengthHamstring & TrunkCool-Down
SECTIONS
5
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
21
~36' EST.
● SIGN IN TO TRACK
Sign in to run the session clock, log weights and reps, restore drafts, copy your previous session, and save this workout to history.
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
5
B13 SETS
Single-Leg Lateral Hop and Stick
3 sets4/side repsOne leg out, one leg back, hold each landing. This is the gap you close on a rush.Rest 120
Sign in to unlock live set tracking for this block.
B22 SETS
Landmine Rotation
2 sets8/side repsKeep the point shot loaded. Hips lead, arms finish.Rest 75
Sign in to unlock live set tracking for this block.
C
● SUPERSET
Frontal Plane Strength
EXERCISES
2
TOTAL SETS
4
A12 SETS
Cossack Squat
2 sets8/side repsSit into one hip, keep the other heel down. Range first, then load it.Rest 75
Sign in to unlock live set tracking for this block.
A22 SETS
Cable Hip Adduction
2 sets12/side repsSlow on the way out. The adductor is a brake before it is an engine.Rest 60
Sign in to unlock live set tracking for this block.
D
● SUPERSET
Hamstring & Trunk
EXERCISES
2
TOTAL SETS
4
A12 SETS
Nordic Hamstring Curl
2 sets3 repsLower as slowly as you can control. Two sets is genuinely enough in-season.Rest 90
Sign in to unlock live set tracking for this block.
A22 SETS
Bird Dog
2 sets8/side repsSlow. A glass of water on the low back should not spill.Rest 45
Sign in to unlock live set tracking for this block.
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/W4-B
READYCOACH MODE · OFF

Track your workouts and more

Sign up or sign in to track your workouts, get analytics, and more.

Sign upSign in