OFF SEASON TRAINING / GOALIES

Week 6 · 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. The heaviest week of the block. Two hard, clean sets beat five sloppy ones — leave the ego at the door.

Warm-UpLateral Push PowerSquat StrengthFrontal Plane StrengthGroin Armour+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~49' 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

Lateral Push Power

EXERCISES

TOTAL SETS

B14 SETS

Lateral Hurdle Hops

4 sets8/side repsQuick feet, square hips. Post to post, over and over.Rest 120

● STRAIGHT SETS

Squat Strength

EXERCISES

TOTAL SETS

C14 SETS

Front Squat

4 sets5 repsUpright and controlled. A goalie never needs a max double — stop at a clean, fast rep.Rest 150

● SUPERSET

Frontal Plane Strength

EXERCISES

TOTAL SETS

A14 SETS

Cossack Squat

4 sets8/side repsThe butterfly, loaded. Sit into one hip and keep the other heel down.Rest 90

A23 SETS

Cable Hip Adduction

3 sets12/side repsSlow on the way out. The adductor is a brake before it is an engine.Rest 75

● SUPERSET

Groin Armour

EXERCISES

TOTAL SETS

A13 SETS

Copenhagen Plank

3 sets40 s/side repsThe most important exercise in this entire program. Build it slowly and never skip it.Rest 60

A23 SETS

Adductor Squeeze Isometric

3 sets40 s repsSqueeze hard, breathe normally. Boring, and the most protective thing in the session.Rest 60

● 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 6 · Hip Integrity & Lateral Push

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