Romanian Deadlift
4 × 10 reps · rest 2 min
0/4
Hips back, bar close, spine long. Stop the moment the low back rounds.
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Week 1 · Session C · Posterior Chain & Groin Resilience
The session that keeps a goalie on the ice in February. Hinge strength, eccentric control through the front of the hip, and adductor loading that progresses from isolated to fully weight-bearing. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Take the last set of each lift to two reps in reserve.
This week
Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.
- 01Warm-Up
- 02Hinge Strength
- 03Single-Leg & Eccentric Control
- 04Adductor Loading
- 05Hip Control
- 06Cool-Down
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Training away from the gym?
Swap all 2 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
4 sets
B
Superset · 2 exercises
Single-Leg & Eccentric Control
8 sets
Single-Leg Romanian Deadlift
4 × 10/side · rest 1:15
0/4
Hips square. The moment they open, the exercise stops being what it is.
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Reverse Nordic Curl
4 × 6 reps · rest 1:15
0/4
Lean back slowly with the hips long. This is the recovery out of the butterfly, trained directly.
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C
Straight sets · 1 exercise
Adductor Loading
4 sets
Side-Lying Adductor Raise
4 × 12/side · rest 45s
0/4
Start isolated and honest. Small range, full control.
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D
Superset · 2 exercises
Hip Control
8 sets
Hip Airplane
4 × 6/side · rest 1 min
0/4
Rotate from the hip, not the spine. The hardest balance drill in the catalog.
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90/90 Lift-Off
4 × 8/side · rest 45s
0/4
Active range, not passive. If you cannot lift it, you do not own it.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Elite Goalies
Keep the block moving.
← Previous sessionWeek 1 · Upper & Anti-Rotation CoreGlove hand, blocker and the trunk that keeps them square. Nothing here is about a bigger bench — it is about holding a position while the rest of the body is moving underneath it. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Take the last set of each lift to two reps in reserve. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.Next session →Week 1 · Reactive Quickness & Recovery FlowShort, sharp and reactive — the day that trains how fast a goalie gets from set to set. Landing control keeps the volume survivable, and the session ends in the same hip work it started with. Elite dose: one more working set on every lift, jump and interval than the standard block, and longer holds. Take the last set of each lift to two reps in reserve. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.
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.