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HOME/OFF SEASON TRAINING/DEFENSEMEN/WEEK 8 · POSTERIOR CHAIN & PIVOT STRENGTH
OFF SEASON TRAINING / DEFENSEMEN

Week 8 · 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. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Warm-UpHinge StrengthPivot & Frontal PlaneHamstring & Adductor ResilienceAnti-Rotation+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
23
~41' 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 sets2 repsPush the floor away. Neutral spine beats a bigger number every time.Rest 240
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C
● STRAIGHT SETS
Pivot & Frontal Plane
EXERCISES
1
TOTAL SETS
3
C13 SETS
Slideboard Lateral Lunge
3 sets6/side repsControl the slide out. The eccentric is the whole reason this is in the program.Rest 120
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D
● SUPERSET
Hamstring & Adductor Resilience
EXERCISES
2
TOTAL SETS
4
A12 SETS
Nordic Hamstring Curl
2 sets4 repsLower as slowly as you can control, every single rep. This is the eccentric that prevents pulls.Rest 120
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A22 SETS
Adductor Squeeze Isometric
2 sets30 s repsSqueeze hard, breathe normally. Boring, and the most protective thing in the session.Rest 60
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E
● SUPERSET
Anti-Rotation
EXERCISES
2
TOTAL SETS
4
A12 SETS
Pallof Press
2 sets8/side repsResist the rotation. That is the whole exercise.Rest 60
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A22 SETS
Bird Dog
2 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/W8-C
READYCOACH MODE · OFF

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