OFF SEASON TRAINING / GOALIES

Week 4 · Upper & Anti-Rotation Core

Glove 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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.

Warm-UpOverhead & Glove-Side StrengthPress & PullAnti-Rotation & GroinShoulder Health & Neck+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~54' EST.

● SIGN IN TO TRACK

Sign in to run the session clock, log weights and reps, restore drafts, copy your previous session, and save this workout to history.

● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets4 min repsRest 0

Quadruped Thoracic Rotation

1 sets8/side repsRotation comes from the mid-back, not the low back.Rest 0

Scapular Wall Slide

1 sets10 repsRibs stay down as the arms go up.Rest 0

Band Pull-Apart

1 sets20 repsRest 0

Push-Up

1 sets10 repsPrimer, not a working set.Rest 0

● SUPERSET

Overhead & Glove-Side Strength

EXERCISES

TOTAL SETS

A13 SETS

Half-Kneeling Dumbbell Overhead Press

3 sets8/side repsHalf-kneeling takes the low back out of it and makes the trunk pay.Rest 75

A23 SETS

Inverted Row

3 sets10 repsBody dead straight. Pull the chest to the bar, not the chin.Rest 75

● SUPERSET

Press & Pull

EXERCISES

TOTAL SETS

A13 SETS

Half-Kneeling Landmine Press

3 sets8/side repsAn arc, not a straight line — the same path the blocker travels.Rest 75

A23 SETS

Lat Pulldown

3 sets10 repsFull stretch at the top. The lats hold the glove up in the third period.Rest 75

● SUPERSET

Anti-Rotation & Groin

EXERCISES

TOTAL SETS

A13 SETS

Pallof Press

3 sets10/side repsResist the rotation. For a goalie this is the whole job description.Rest 45

A23 SETS

Side Plank

3 sets30 s/side repsHips stacked and lifted. Hold the line the puck is trying to cross.Rest 45

A32 SETS

Adductor Squeeze Isometric

2 sets20 s repsYes, on upper day too. The groin never gets a week off in this program.Rest 45

● SUPERSET

Shoulder Health & Neck

EXERCISES

TOTAL SETS

A13 SETS

Face Pull

3 sets15 repsCheap insurance. Never skipped, never heavy.Rest 45

A22 SETS

Neck Isometric Holds

2 sets20 s each way repsA strong neck is concussion mitigation. Gentle, steady pressure — no cranking.Rest 45

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Quadruped Thoracic Rotation

1 sets8/side repsRest 0

Scapular Wall Slide

1 sets10 repsRest 0

Week 4 · Upper & Anti-Rotation Core

Track your workouts and more