OFF SEASON TRAINING / FORWARDS

Week 1 · Posterior Chain & Single-Leg

Hamstrings, glutes and the back of the hip — the tissue that extends the stride and the tissue that tears when it is undertrained. Heavy hinge first, then the single-leg and eccentric work that keeps it healthy. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Warm-UpHinge StrengthSingle-Leg HingeHamstring & Adductor ResilienceCarry & Trunk+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~46' 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

B13 SETS

Trap Bar Deadlift

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

● STRAIGHT SETS

Single-Leg Hinge

EXERCISES

TOTAL SETS

C13 SETS

Single-Leg Romanian Deadlift

3 sets10/side repsHips square. The moment they open, the exercise stops being what it is.Rest 75

● SUPERSET

Hamstring & Adductor Resilience

EXERCISES

TOTAL SETS

A13 SETS

Nordic Hamstring Curl

3 sets4 repsLower as slowly as you can control, every single rep. This is the eccentric that prevents pulls.Rest 90

A23 SETS

Side-Lying Adductor Raise

3 sets12/side repsSmall range, honest control. The adductors get trained here whether they feel it or not.Rest 45

● SUPERSET

Carry & Trunk

EXERCISES

TOTAL SETS

A13 SETS

Farmer's Carry

3 sets30 m repsTall and quiet. If you are leaning, the weight is wrong.Rest 75

A23 SETS

Hanging Leg Raise

3 sets8 repsNo swing. If it swings, drop to knees-to-chest.Rest 60

● 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 1 · Posterior Chain & Single-Leg

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