Single-Leg Lateral Hop and Stick
3 × 4/side · rest 2 min
0/3
One leg out, one leg back, hold each landing. This is the gap you close on a rush.
Sign in to log weights and reps for this block.
Week 4 · 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
Back off, then start the block again at week 1. This loop repeats for as long as the season does.
- 01Warm-Up
- 02Lateral Output
- 03Frontal Plane Strength
- 04Hamstring & Trunk
- 05Cool-Down
Sign in to track this session
Signing in starts the session clock, keeps your weights and reps as you go, restores an unfinished draft, repeats last week’s numbers in one tap, and saves the workout to your history.
Training away from the gym?
Swap all 3 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 2 exercises
Lateral Output
5 sets
Landmine Rotation
2 × 8/side · rest 1:15
0/2
Keep the point shot loaded. Hips lead, arms finish.
Sign in to log weights and reps for this block.
B
Superset · 2 exercises
Frontal Plane Strength
4 sets
Cossack Squat
2 × 8/side · rest 1:15
0/2
Sit into one hip, keep the other heel down. Range first, then load it.
Sign in to log weights and reps for this block.
Cable Hip Adduction
2 × 12/side · rest 1 min
0/2
Slow on the way out. The adductor is a brake before it is an engine.
Sign in to log weights and reps for this block.
C
Superset · 2 exercises
Hamstring & Trunk
4 sets
Nordic Hamstring Curl
2 × 3 reps · rest 1:30
0/2
Lower as slowly as you can control. Two sets is genuinely enough in-season.
Sign in to log weights and reps for this block.
Bird Dog
2 × 8/side · rest 45s
0/2
Slow. A glass of water on the low back should not spill.
Sign in to log weights and reps for this block.
CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Defensemen
Keep the block moving.
← Previous sessionWeek 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.
That’s the last session of the program.Back to Defensemen
Train the rest of it
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.
Track this session
Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.