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HOME/OFF SEASON TRAINING/GOALIES/WEEK 8 · UPPER & ANTI-ROTATION CORE
OFF SEASON TRAINING / GOALIES

Week 8 · 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. Peak week. Low volume, maximum intent, full recovery between everything. You should walk out feeling fast.

Warm-UpOverhead & Glove-Side StrengthPress & PullAnti-Rotation & GroinShoulder Health & Neck+1 more
SECTIONS
6
BLOCKS
EXERCISES
16
MOVEMENTS
TOTAL SETS
29
~50' EST.
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00
● WARMUP
Warm-Up
EXERCISES
5
TOTAL SETS
5
01
Stationary Bike
1 sets4 min repsRest 0
02
Quadruped Thoracic Rotation
1 sets8/side repsRotation comes from the mid-back, not the low back.Rest 0
03
Scapular Wall Slide
1 sets10 repsRibs stay down as the arms go up.Rest 0
04
Band Pull-Apart
1 sets20 repsRest 0
05
Push-Up
1 sets10 repsPrimer, not a working set.Rest 0
B
● SUPERSET
Overhead & Glove-Side Strength
EXERCISES
2
TOTAL SETS
6
A13 SETS
Half-Kneeling Dumbbell Overhead Press
3 sets6/side repsHalf-kneeling takes the low back out of it and makes the trunk pay.Rest 90
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A23 SETS
Inverted Row
3 sets8 repsBody dead straight. Pull the chest to the bar, not the chin.Rest 90
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C
● SUPERSET
Press & Pull
EXERCISES
2
TOTAL SETS
6
A13 SETS
Half-Kneeling Landmine Press
3 sets6/side repsAn arc, not a straight line — the same path the blocker travels.Rest 90
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A23 SETS
Lat Pulldown
3 sets8 repsFull stretch at the top. The lats hold the glove up in the third period.Rest 90
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D
● SUPERSET
Anti-Rotation & Groin
EXERCISES
3
TOTAL SETS
6
A12 SETS
Pallof Press
2 sets10/side repsResist the rotation. For a goalie this is the whole job description.Rest 60
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A22 SETS
Side Plank
2 sets40 s/side repsHips stacked and lifted. Hold the line the puck is trying to cross.Rest 45
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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
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E
● SUPERSET
Shoulder Health & Neck
EXERCISES
2
TOTAL SETS
4
A12 SETS
Face Pull
2 sets15 repsCheap insurance. Never skipped, never heavy.Rest 45
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A22 SETS
Neck Isometric Holds
2 sets20 s each way repsA strong neck is concussion mitigation. Gentle, steady pressure — no cranking.Rest 45
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CD
● COOLDOWN
Cool-Down
EXERCISES
2
TOTAL SETS
2
01
Quadruped Thoracic Rotation
1 sets8/side repsRest 0
02
Scapular Wall Slide
1 sets10 repsRest 0
ELITE HOCKEY HQ · SESSION · OFF-SEASON-TRAINING/GOALIES/W8-B
READYCOACH MODE · OFF

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