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HOME/OFF SEASON TRAINING/GOALIES/WEEK 1 · POSTERIOR CHAIN & GROIN RESILIENCE
OFF SEASON TRAINING / GOALIES

Week 1 · 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. 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 & Eccentric ControlAdductor LoadingHip Control+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
27
~46' 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
Hinge Strength
EXERCISES
1
TOTAL SETS
3
B13 SETS
Romanian Deadlift
3 sets10 repsHips back, bar close, spine long. Stop the moment the low back rounds.Rest 120
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C
● SUPERSET
Single-Leg & Eccentric Control
EXERCISES
2
TOTAL SETS
6
A13 SETS
Single-Leg Romanian Deadlift
3 sets10/side repsHips square. The moment they open, the exercise stops being what it is.Rest 75
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A23 SETS
Reverse Nordic Curl
3 sets6 repsLean back slowly with the hips long. This is the recovery out of the butterfly, trained directly.Rest 75
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D
● STRAIGHT SETS
Adductor Loading
EXERCISES
1
TOTAL SETS
3
D13 SETS
Side-Lying Adductor Raise
3 sets12/side repsStart isolated and honest. Small range, full control.Rest 45
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E
● SUPERSET
Hip Control
EXERCISES
2
TOTAL SETS
6
A13 SETS
Hip Airplane
3 sets6/side repsRotate from the hip, not the spine. The hardest balance drill in the catalog.Rest 60
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A23 SETS
90/90 Lift-Off
3 sets8/side repsActive range, not passive. If you cannot lift it, you do not own it.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-C
READYCOACH MODE · OFF

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