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HOME/IN SEASON TRAINING/FORWARDS/WEEK 1 · STRENGTH MAINTENANCE
IN SEASON TRAINING / FORWARDS

Week 1 · Strength Maintenance

Two heavy patterns, one single-leg lift, and the groin work that keeps you available. In and out in forty-five minutes with legs that are still yours on Friday. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.

Warm-UpHinge StrengthSingle-Leg StrengthPress & PullGroin & Trunk+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
25
~44' EST.
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00
● WARMUP
Warm-Up
EXERCISES
5
TOTAL SETS
5
01
Stationary Bike
1 sets4 min repsEasy. You are already in season — this is a rinse, not a workout.Rest 0
02
World's Greatest Stretch
1 sets5/side repsRest 0
03
Glute Bridge
1 sets15 repsRest 0
04
Banded Monster Walk
1 sets10 steps each way repsRest 0
05
Dead Bug
1 sets6/side repsRibs down, brace on.Rest 0
B
● STRAIGHT SETS
Hinge Strength
EXERCISES
1
TOTAL SETS
2
B12 SETS
Trap Bar Deadlift
2 sets5 repsHeavy for two sets, and stop. The second the bar slows, the set is done.Rest 180
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C
● STRAIGHT SETS
Single-Leg Strength
EXERCISES
1
TOTAL SETS
3
C13 SETS
Rear-Foot-Elevated Split Squat
3 sets8/side repsThe most honest lower-body lift there is. Front shin vertical, back hip long.Rest 90
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D
● SUPERSET
Press & Pull
EXERCISES
2
TOTAL SETS
6
A13 SETS
Barbell Bench Press
3 sets8 repsCrisp reps. Nothing here is a test.Rest 120
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A23 SETS
Barbell Bent-Over Row
3 sets8 repsMatch every pressing rep with a pulling one. Hockey shoulders live on the back side.Rest 120
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E
● SUPERSET
Groin & Trunk
EXERCISES
2
TOTAL SETS
6
A13 SETS
Copenhagen Plank
3 sets20 s/side repsThe single best insurance policy against a groin pull. Never skipped, all season.Rest 45
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A23 SETS
Pallof Press
3 sets10/side repsResist the rotation. That is the whole exercise.Rest 45
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CD
● COOLDOWN
Cool-Down
EXERCISES
3
TOTAL SETS
3
01
Half-Kneeling Couch Stretch
1 sets45 s/side repsTailbone tucked, down-glute squeezed.Rest 0
02
Supine Figure-Four Stretch
1 sets45 s/side repsRest 0
03
Stationary Bike
1 sets5 min repsVery easy. Recovery starts the second the last set ends.Rest 0
ELITE HOCKEY HQ · SESSION · IN-SEASON-TRAINING/FORWARDS/W1-A
READYCOACH MODE · OFF

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