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HOME/NHL PLAYER WORKOUTS/MCDAVID/WEEK 1 · CROSSOVER POWER
NHL PLAYER WORKOUTS / MCDAVID

Week 1 · Crossover Power

Speed through the turn. Lateral bounds and hurdle work for the crossover push, resisted sideways drive, then deep frontal-plane strength — this is the session that separates skaters. Week 1 of 2 — an advanced block. Every power rep is maximal intent or it does not count.

Warm-UpLateral PowerResisted CrossoverFrontal-Plane StrengthGroin Resilience+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
30
~49' EST.
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00
● WARMUP
Warm-Up
EXERCISES
6
TOTAL SETS
6
01
Stationary Bike
1 sets5 min repsEasy spin, nose breathing.Rest 0
02
Adductor Rockback
1 sets10 slow repsFeel the groin, never force it.Rest 0
03
90/90 Hip Switch
1 sets8/side repsRest 0
04
Cossack Squat
1 sets6/side repsBodyweight only here — this is prep.Rest 0
05
Banded Monster Walk
1 sets10 steps each way repsRest 0
06
Spiderman Lunge with Rotation
1 sets5/side repsRest 0
B
● SUPERSET
Lateral Power
EXERCISES
2
TOTAL SETS
7
A14 SETS
Lateral Bound
4 sets5/side repsMaximum distance, stuck landing. Full recovery between reps.Rest 120
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A23 SETS
Single-Leg Lateral Hop and Stick
3 sets5/side repsHold the landing three full seconds. No wobble.Rest 90
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C
● STRAIGHT SETS
Resisted Crossover
EXERCISES
1
TOTAL SETS
4
C14 SETS
Lateral Sled Drag
4 sets20 m/side repsHeavy. Deep skating stance the entire length, both directions.Rest 120
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D
● SUPERSET
Frontal-Plane Strength
EXERCISES
2
TOTAL SETS
7
A14 SETS
Cossack Squat
4 sets6/side repsLoaded, deep, controlled. Own the bottom position.Rest 90
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A23 SETS
Slideboard Lateral Lunge
3 sets10/side repsLet it travel — the long eccentric is the whole point.Rest 75
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E
● STRAIGHT SETS
Groin Resilience
EXERCISES
1
TOTAL SETS
3
E13 SETS
Copenhagen Plank
3 sets30 s/side repsFull-foot version. Three a side.Rest 60
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CD
● COOLDOWN
Cool-Down
EXERCISES
3
TOTAL SETS
3
01
Adductor Rockback
1 sets8 slow repsBreathe out at the end of each rep.Rest 0
02
90/90 Hip Switch
1 sets6/side repsRest 0
03
Stationary Bike
1 sets4 min repsVery easy — flush the legs.Rest 0
ELITE HOCKEY HQ · SESSION · NHL-PLAYER-WORKOUTS/MCDAVID/W1-CROSSOVER-POWER
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