OFF SEASON TRAINING / GOALIES

Week 2 · 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. Volume climbs. Same movements, more total work — this is the week that builds the base everything after it stands on.

Warm-UpHinge StrengthSingle-Leg & Eccentric ControlAdductor LoadingHip Control+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~47' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsRest 0

90/90 Hip Switch

1 sets8/side repsSlow and owned. Never throw the knees over.Rest 0

Hip CARs

1 sets4/side repsThe slowest thing you will do all day.Rest 0

Adductor Rockback

1 sets10 repsThe groin gets warm before it gets asked for anything.Rest 0

Banded Clamshell

1 sets12/side repsLight band. Activation, not the working set.Rest 0

Deep Squat Pry

1 sets10 repsElbows inside the knees, chest tall.Rest 0

● STRAIGHT SETS

Hinge Strength

EXERCISES

TOTAL SETS

B14 SETS

Romanian Deadlift

4 sets10 repsHips back, bar close, spine long. Stop the moment the low back rounds.Rest 120

● SUPERSET

Single-Leg & Eccentric Control

EXERCISES

TOTAL SETS

A13 SETS

Single-Leg Romanian Deadlift

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

A23 SETS

Reverse Nordic Curl

3 sets8 repsLean back slowly with the hips long. This is the recovery out of the butterfly, trained directly.Rest 75

● STRAIGHT SETS

Adductor Loading

EXERCISES

TOTAL SETS

D13 SETS

Side-Lying Adductor Raise

3 sets15/side repsStart isolated and honest. Small range, full control.Rest 45

● SUPERSET

Hip Control

EXERCISES

TOTAL SETS

A13 SETS

Hip Airplane

3 sets8/side repsRotate from the hip, not the spine. The hardest balance drill in the catalog.Rest 60

A23 SETS

90/90 Lift-Off

3 sets10/side repsActive range, not passive. If you cannot lift it, you do not own it.Rest 45

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Seated Straddle (Pancake)

1 sets60 s repsSit tall first, then reach. Never round to fake range.Rest 0

Pigeon / 90-90 External Rotation Hold

1 sets45 s/side repsRest 0

Supine Figure-Four Stretch

1 sets45 s/side repsRest 0

Week 2 · Posterior Chain & Groin Resilience

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