IN SEASON TRAINING / FORWARDS

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

Warm-UpOutputHamstring InsuranceHip Range & 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

Output

EXERCISES

TOTAL SETS

B14 SETS

Broad Jump

4 sets3 repsDistance is the score, but only if you stick the landing.Rest 120

B24 SETS

Medicine Ball Rotational Throw

4 sets4/side repsKeep the shot sharp. Throw from the back hip, not the arms.Rest 90

● SUPERSET

Hamstring Insurance

EXERCISES

TOTAL SETS

A13 SETS

Single-Leg Romanian Deadlift

3 sets6/side repsHips square. Moderate load — this is a health lift in-season, not a strength lift.Rest 90

A23 SETS

Nordic Hamstring Curl

3 sets5 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 sets45 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 3 · Power & Hip Maintenance

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