Single-Leg Pogo Hop
3 × 12/side · rest 1:15
0/3
One leg at a time — this is the push foot, isolated.
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Week 4 · Session D · Reactive Quickness & Recovery Flow
Short, 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.
This week
Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.
- 01Warm-Up
- 02Reactive Feet
- 03Push-and-Recover Capacity
- 04Landing Control
- 05Trunk & Hip Finish
- 06Cool-Down
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Training away from the gym?
Swap all 2 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
Reactive Feet
3 sets
B
Straight sets · 1 exercise
Push-and-Recover Capacity
4 sets
Slideboard Intervals
4 × 30 s / 60 s
0/4
The closest thing to a scramble you can do in a gym. Stay low the whole interval.
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C
Superset · 2 exercises
Landing Control
6 sets
Drop Landing
3 × 5 reps · rest 1:15
0/3
Land, freeze, hold three seconds. Absorbing is a skill before it is a quality.
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Skater Squat
3 × 8/side · rest 1:15
0/3
Slow down, own the bottom, drive up. Knee tracking over the middle of the foot.
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D
Superset · 2 exercises
Trunk & Hip Finish
5 sets
Bird Dog
3 × 8/side · rest 45s
0/3
Slow. A glass of water on the low back should not spill.
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90/90 Hip Switch
2 × 10/side · rest 45s
0/2
Finish where you started. Slow, owned, never thrown.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
← Previous sessionWeek 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.Next session →Week 5 · 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. The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.
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.