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HOME/OFF SEASON TRAINING/DEFENSEMEN/WEEK 1 · POSTERIOR CHAIN & PIVOT STRENGTH
OFF SEASON TRAINING / DEFENSEMEN

Week 1 · Posterior Chain & Pivot Strength

A pivot is a hinge that happens sideways at speed. Heavy trap bar work builds the engine, then the frontal-plane and eccentric work makes sure the hip can survive being asked to change direction on one leg. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Warm-UpHinge StrengthPivot & Frontal PlaneHamstring & Adductor ResilienceAnti-Rotation+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
27
~46' EST.
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00
● WARMUP
Warm-Up
EXERCISES
6
TOTAL SETS
6
01
Stationary Bike
1 sets5 min repsEasy spin. Warm tissue moves; cold tissue argues.Rest 0
02
World's Greatest Stretch
1 sets5/side repsRest 0
03
Glute Bridge
1 sets15 repsWake the glutes before you ask the hips to work.Rest 0
04
Banded Monster Walk
1 sets10 steps each way repsRest 0
05
Half-Kneeling Ankle Rock
1 sets10/side repsHeel down — the ankle feeds the hip.Rest 0
06
Dead Bug
1 sets6/side repsRibs down, brace on. Now you are ready to load.Rest 0
B
● STRAIGHT SETS
Hinge Strength
EXERCISES
1
TOTAL SETS
3
B13 SETS
Trap Bar Deadlift
3 sets8 repsPush the floor away. Neutral spine beats a bigger number every time.Rest 150
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C
● STRAIGHT SETS
Pivot & Frontal Plane
EXERCISES
1
TOTAL SETS
3
C13 SETS
Cossack Squat
3 sets8/side repsSit into one hip, keep the other heel down. Range first, then load it.Rest 90
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D
● SUPERSET
Hamstring & Adductor Resilience
EXERCISES
2
TOTAL SETS
6
A13 SETS
Nordic Hamstring Curl
3 sets4 repsLower as slowly as you can control, every single rep. This is the eccentric that prevents pulls.Rest 90
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A23 SETS
Adductor Squeeze Isometric
3 sets20 s repsSqueeze hard, breathe normally. Boring, and the most protective thing in the session.Rest 45
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E
● SUPERSET
Anti-Rotation
EXERCISES
2
TOTAL SETS
6
A13 SETS
Pallof Press
3 sets10/side repsResist the rotation. That is the whole exercise.Rest 45
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A23 SETS
Bird Dog
3 sets8/side repsSlow. A glass of water on the low back should not spill.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 sets4 min repsVery easy — flush the legs.Rest 0
ELITE HOCKEY HQ · SESSION · OFF-SEASON-TRAINING/DEFENSEMEN/W1-C
READYCOACH MODE · OFF

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