Half-Kneeling Dumbbell Overhead Press
3 × 8/side · rest 1:15
0/3
Half-kneeling takes the low back out of it and makes the trunk pay.
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Week 4 · Session B · 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.
This week
Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.
- 01Warm-Up
- 02Overhead & Glove-Side Strength
- 03Press & Pull
- 04Anti-Rotation & Groin
- 05Shoulder Health & Neck
- 06Cool-Down
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Training away from the gym?
Swap all 6 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Superset · 2 exercises
Overhead & Glove-Side Strength
6 sets
Inverted Row
3 × 10 reps · rest 1:15
0/3
Body dead straight. Pull the chest to the bar, not the chin.
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B
Superset · 2 exercises
Press & Pull
6 sets
Half-Kneeling Landmine Press
3 × 8/side · rest 1:15
0/3
An arc, not a straight line — the same path the blocker travels.
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Lat Pulldown
3 × 10 reps · rest 1:15
0/3
Full stretch at the top. The lats hold the glove up in the third period.
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C
Superset · 3 exercises
Anti-Rotation & Groin
8 sets
Pallof Press
3 × 10/side · rest 45s
0/3
Resist the rotation. For a goalie this is the whole job description.
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Side Plank
3 × 30 s/side · rest 45s
0/3
Hips stacked and lifted. Hold the line the puck is trying to cross.
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Adductor Squeeze Isometric
2 × 20 s · rest 45s
0/2
Yes, on upper day too. The groin never gets a week off in this program.
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D
Superset · 2 exercises
Shoulder Health & Neck
5 sets
Face Pull
3 × 15 reps · rest 45s
0/3
Cheap insurance. Never skipped, never heavy.
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Neck Isometric Holds
2 × 20 s each way · rest 45s
0/2
A strong neck is concussion mitigation. Gentle, steady pressure — no cranking.
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CD
Cool-down · 2 exercises
Cool-Down
0/ 2 done
Goalies
Keep the block moving.
← Previous sessionWeek 4 · Hip Integrity & Lateral PushEverything 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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.Next session →Week 4 · Posterior Chain & Groin ResilienceThe 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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.
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.
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Log every set, and pick up where you left off.
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