OFF SEASON TRAINING / DEFENSEMEN

Week 5 · 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. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.

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

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~49' EST.

● SIGN IN TO TRACK

Sign in to run the session clock, log weights and reps, restore drafts, copy your previous session, and save this workout to history.

● 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 sets5 repsPush the floor away. Neutral spine beats a bigger number every time.Rest 180

● STRAIGHT SETS

Pivot & Frontal Plane

EXERCISES

TOTAL SETS

C14 SETS

Slideboard Lateral Lunge

4 sets8/side repsControl the slide out. The eccentric is the whole reason this is in the program.Rest 90

● SUPERSET

Hamstring & Adductor Resilience

EXERCISES

TOTAL SETS

A14 SETS

Nordic Hamstring Curl

4 sets5 repsLower as slowly as you can control, every single rep. This is the eccentric that prevents pulls.Rest 120

A23 SETS

Adductor Squeeze Isometric

3 sets30 s repsSqueeze hard, breathe normally. Boring, and the most protective thing in the session.Rest 60

● SUPERSET

Anti-Rotation

EXERCISES

TOTAL SETS

A13 SETS

Pallof Press

3 sets10/side repsResist the rotation. That is the whole exercise.Rest 60

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 5 · Posterior Chain & Pivot Strength

Track your workouts and more