Lateral Bound
5 × 4/side · rest 1:30
0/5
This is the push. Drive off the inside edge and land in a stance you could save from.
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Week 2 · Session A · 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.
This week
Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.
- 01Warm-Up
- 02Lateral Push Power
- 03Squat Strength
- 04Frontal Plane Strength
- 05Groin Armour
- 06Cool-Down
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Training away from the gym?
Swap all 3 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
Lateral Push Power
5 sets
B
Straight sets · 1 exercise
Squat Strength
4 sets
Goblet Squat
4 × 10 reps · rest 1:30
0/4
Elbows inside the knees at the bottom. Earn the depth before you earn the barbell.
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C
Superset · 2 exercises
Frontal Plane Strength
6 sets
Cossack Squat
3 × 10/side · rest 1:15
0/3
The butterfly, loaded. Sit into one hip and keep the other heel down.
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Cable Hip Adduction
3 × 15/side · rest 1 min
0/3
Slow on the way out. The adductor is a brake before it is an engine.
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D
Superset · 2 exercises
Groin Armour
6 sets
Copenhagen Plank
3 × 20 s/side · rest 45s
0/3
The most important exercise in this entire program. Build it slowly and never skip it.
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Adductor Squeeze Isometric
3 × 30 s · rest 45s
0/3
Squeeze hard, breathe normally. Boring, and the most protective thing in the session.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
← Previous sessionWeek 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. Week 1 is re-entry: own the technique and the range, and leave every set feeling like two more were there.Next session →Week 2 · 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. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.
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.