Trap Bar Deadlift
3 × 6 reps · rest 2:30
0/3
Push the floor away. Neutral spine beats a bigger number every time.
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Week 4 · Session C · 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.
This week
Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.
- 01Warm-Up
- 02Hinge Strength
- 03Pivot & Frontal Plane
- 04Hamstring & Adductor Resilience
- 05Anti-Rotation
- 06Cool-Down
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Training away from the gym?
Swap all 3 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Hinge Strength
3 sets
B
Straight sets · 1 exercise
Pivot & Frontal Plane
3 sets
Cossack Squat
3 × 8/side · rest 1:30
0/3
Sit into one hip, keep the other heel down. Range first, then load it.
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C
Superset · 2 exercises
Hamstring & Adductor Resilience
6 sets
Nordic Hamstring Curl
3 × 4 reps · rest 1:30
0/3
Lower as slowly as you can control, every single rep. This is the eccentric that prevents pulls.
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Adductor Squeeze Isometric
3 × 20 s · rest 45s
0/3
Squeeze hard, breathe normally. Boring, and the most protective thing in the session.
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D
Superset · 2 exercises
Anti-Rotation
6 sets
Pallof Press
3 × 10/side · rest 45s
0/3
Resist the rotation. That is the whole exercise.
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Bird Dog
3 × 8/side · rest 45s
0/3
Slow. A glass of water on the low back should not spill.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Defensemen
Keep the block moving.
← Previous sessionWeek 4 · Upper Strength & Battle StrengthDefensemen win or lose the net front on upper-body strength and the ability to hold a position under contact. Explosive triple extension opens it, heavy pressing and pulling fill the middle, loaded carries finish it. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.Next session →Week 4 · Lateral Conditioning & Point ShotThe shot from the blue line is a ground-up sequence, so it gets trained as one — pattern first, then load, then speed. The rest of the session is the lateral and backward work no forward ever has to do. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.
Train the rest of it
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.Hockey NutritionRecipes and fueling protocols built around the training week.Voice Workout LoggingLog sets by talking, so the set is the only thing you stop for.
Track this session
Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.