IN SEASON TRAINING / FORWARDS

Week 1 · Power & Hip Maintenance

Low-volume, high-intent output work. Jumps and throws to keep the nervous system sharp, then the hamstring and hip work that decides whether you finish the season healthy. Load is moderate on purpose — in-season lifting exists to keep what you built, not to make you sore for Friday.

Warm-UpOutputHamstring InsuranceHip Range & TrunkCool-Down

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~39' 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

Output

EXERCISES

TOTAL SETS

B13 SETS

Box Jump

3 sets3 repsLand quiet and step down. Three crisp sets, no fatigue.Rest 90

B23 SETS

Medicine Ball Rotational Throw

3 sets5/side repsKeep the shot sharp. Throw from the back hip, not the arms.Rest 75

● SUPERSET

Hamstring Insurance

EXERCISES

TOTAL SETS

A13 SETS

Single-Leg Romanian Deadlift

3 sets8/side repsHips square. Moderate load — this is a health lift in-season, not a strength lift.Rest 75

A22 SETS

Nordic Hamstring Curl

2 sets4 repsLower as slowly as you can control. Two sets is genuinely enough in-season.Rest 90

● SUPERSET

Hip Range & Trunk

EXERCISES

TOTAL SETS

A12 SETS

Hip CARs

2 sets5/side repsThe slowest thing you will do all week, and the reason your hips still move in March.Rest 45

A23 SETS

Side Plank

3 sets30 s/side repsHips stacked and lifted. Brace in the frontal plane, because that is where you play.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 1 · Power & Hip Maintenance

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