OFF SEASON TRAINING / DEFENSEMEN

Week 2 · 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. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Warm-UpHinge StrengthPivot & Frontal PlaneHamstring & Adductor ResilienceAnti-Rotation+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~47' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsEasy spin. Warm tissue moves; cold tissue argues.Rest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Glute Bridge

1 sets15 repsWake the glutes before you ask the hips to work.Rest 0

Banded Monster Walk

1 sets10 steps each way repsRest 0

Half-Kneeling Ankle Rock

1 sets10/side repsHeel down — the ankle feeds the hip.Rest 0

Dead Bug

1 sets6/side repsRibs down, brace on. Now you are ready to load.Rest 0

● STRAIGHT SETS

Hinge Strength

EXERCISES

TOTAL SETS

B14 SETS

Trap Bar Deadlift

4 sets8 repsPush the floor away. Neutral spine beats a bigger number every time.Rest 150

● STRAIGHT SETS

Pivot & Frontal Plane

EXERCISES

TOTAL SETS

C13 SETS

Cossack Squat

3 sets10/side repsSit into one hip, keep the other heel down. Range first, then load it.Rest 90

● SUPERSET

Hamstring & Adductor Resilience

EXERCISES

TOTAL SETS

A13 SETS

Nordic Hamstring Curl

3 sets5 repsLower as slowly as you can control, every single rep. This is the eccentric that prevents pulls.Rest 90

A23 SETS

Adductor Squeeze Isometric

3 sets30 s repsSqueeze hard, breathe normally. Boring, and the most protective thing in the session.Rest 45

● SUPERSET

Anti-Rotation

EXERCISES

TOTAL SETS

A13 SETS

Pallof Press

3 sets10/side repsResist the rotation. That is the whole exercise.Rest 45

A23 SETS

Bird Dog

3 sets10/side repsSlow. A glass of water on the low back should not spill.Rest 45

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Half-Kneeling Couch Stretch

1 sets45 s/side repsTailbone tucked, down-glute squeezed.Rest 0

Supine Figure-Four Stretch

1 sets45 s/side repsRest 0

Stationary Bike

1 sets4 min repsVery easy — flush the legs.Rest 0

Week 2 · Posterior Chain & Pivot Strength

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