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HOME/OFF SEASON TRAINING/GOALIES/WEEK 1 · HIP INTEGRITY & LATERAL PUSH
OFF SEASON TRAINING / GOALIES

Week 1 · Hip Integrity & Lateral Push

Everything a goalie does laterally starts at the hip, and every hip rep here is owned rather than forced. Strength progresses from goblet to barbell only once the range holds under load. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.

Warm-UpLateral Push PowerSquat StrengthFrontal Plane StrengthGroin Armour+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
28
~47' EST.
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00
● WARMUP
Warm-Up
EXERCISES
6
TOTAL SETS
6
01
Stationary Bike
1 sets5 min repsRest 0
02
90/90 Hip Switch
1 sets8/side repsSlow and owned. Never throw the knees over.Rest 0
03
Hip CARs
1 sets4/side repsThe slowest thing you will do all day.Rest 0
04
Adductor Rockback
1 sets10 repsThe groin gets warm before it gets asked for anything.Rest 0
05
Banded Clamshell
1 sets12/side repsLight band. Activation, not the working set.Rest 0
06
Deep Squat Pry
1 sets10 repsElbows inside the knees, chest tall.Rest 0
B
● STRAIGHT SETS
Lateral Push Power
EXERCISES
1
TOTAL SETS
4
B14 SETS
Lateral Bound
4 sets4/side repsThis is the push. Drive off the inside edge and land in a stance you could save from.Rest 90
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C
● STRAIGHT SETS
Squat Strength
EXERCISES
1
TOTAL SETS
3
C13 SETS
Goblet Squat
3 sets12 repsElbows inside the knees at the bottom. Earn the depth before you earn the barbell.Rest 90
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D
● SUPERSET
Frontal Plane Strength
EXERCISES
2
TOTAL SETS
6
A13 SETS
Cossack Squat
3 sets8/side repsThe butterfly, loaded. Sit into one hip and keep the other heel down.Rest 75
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A23 SETS
Cable Hip Adduction
3 sets12/side repsSlow on the way out. The adductor is a brake before it is an engine.Rest 60
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E
● SUPERSET
Groin Armour
EXERCISES
2
TOTAL SETS
6
A13 SETS
Copenhagen Plank
3 sets15 s/side repsThe most important exercise in this entire program. Build it slowly and never skip it.Rest 45
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A23 SETS
Adductor Squeeze Isometric
3 sets20 s repsSqueeze hard, breathe normally. Boring, and the most protective thing in the session.Rest 45
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CD
● COOLDOWN
Cool-Down
EXERCISES
3
TOTAL SETS
3
01
Seated Straddle (Pancake)
1 sets60 s repsSit tall first, then reach. Never round to fake range.Rest 0
02
Pigeon / 90-90 External Rotation Hold
1 sets45 s/side repsRest 0
03
Supine Figure-Four Stretch
1 sets45 s/side repsRest 0
ELITE HOCKEY HQ · SESSION · OFF-SEASON-TRAINING/GOALIES/W1-A
READYCOACH MODE · OFF

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