Lateral Hurdle Hops
4 × 6/side · rest 2 min
0/4
Quick feet, square hips. Post to post, over and over.
Sign in to log weights and reps for this block.
Week 5 · 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
The strength phase opens. Reps drop, load climbs, rest gets long. Every working set is heavy and honest.
- 01Warm-Up
- 02Lateral Push Power
- 03Squat Strength
- 04Frontal Plane Strength
- 05Groin Armour
- 06Cool-Down
Sign in to track this session
Signing in starts the session clock, keeps your weights and reps as you go, restores an unfinished draft, repeats last week’s numbers in one tap, and saves the workout to your history.
Training away from the gym?
Swap all 4 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
4 sets
B
Straight sets · 1 exercise
Squat Strength
4 sets
Front Squat
4 × 6 reps · rest 2:30
0/4
Upright and controlled. A goalie never needs a max double — stop at a clean, fast rep.
Sign in to log weights and reps for this block.
C
Superset · 2 exercises
Frontal Plane Strength
7 sets
Cossack Squat
4 × 8/side · rest 1:30
0/4
The butterfly, loaded. Sit into one hip and keep the other heel down.
Sign in to log weights and reps for this block.
Cable Hip Adduction
3 × 12/side · rest 1:15
0/3
Slow on the way out. The adductor is a brake before it is an engine.
Sign in to log weights and reps for this block.
D
Superset · 2 exercises
Groin Armour
6 sets
Copenhagen Plank
3 × 30 s/side · rest 1 min
0/3
The most important exercise in this entire program. Build it slowly and never skip it.
Sign in to log weights and reps for this block.
Adductor Squeeze Isometric
3 × 30 s · rest 1 min
0/3
Squeeze hard, breathe normally. Boring, and the most protective thing in the session.
Sign in to log weights and reps for this block.
CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
← Previous sessionWeek 4 · 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. Deload. Loads come down and bar speed comes back. You are absorbing week 3 here, not adding to it.Next session →Week 5 · 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. 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.