OFF SEASON WORKOUTS / DEFENSEMEN

Week 2 · Upper Strength & Battle Armour

Wall battles, cross-checks, and a stick you can hold onto. Heavy pressing and pulling, grip, and neck work — the unglamorous stuff that decides board fights. Week 2 of 4 — volume climbs. Same technique, more work.

Warm-UpPressPullPush / PullGrip & Neck+2 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~59' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsEasy spin, nose breathing.Rest 0

Quadruped Thoracic Rotation

1 sets8/side repsRest 0

Scapular Wall Slide

1 sets10 repsLow back stays on the wall.Rest 0

Band Pull-Apart

1 sets15 repsRest 0

Dead Bug

1 sets6/side repsExhale as the leg goes out.Rest 0

● STRAIGHT SETS

Press

EXERCISES

TOTAL SETS

B14 SETS

Barbell Bench Press

4 sets6 repsFeet planted, upper back tight, bar path controlled.Rest 150

● STRAIGHT SETS

Pull

EXERCISES

TOTAL SETS

C14 SETS

Barbell Bent-Over Row

4 sets8 repsFlat back, pull to the belly button, no body english.Rest 120

● SUPERSET

Push / Pull

EXERCISES

TOTAL SETS

A13 SETS

Incline Dumbbell Press

3 sets10 repsThe angle a cross-check actually happens at.Rest 90

A24 SETS

Pull-Up

4 sets6-8 repsWeighted if you can do ten clean. Full range every rep.Rest 90

● SUPERSET

Grip & Neck

EXERCISES

TOTAL SETS

A13 SETS

Farmer's Carry

3 sets50 m repsAs heavy as you can hold. Tall posture, no shrugging.Rest 90

A22 SETS

Neck Isometric Holds

2 sets15 s × 4 ways repsFour directions, 10 s each. A stronger neck is real contact tolerance.Rest 45

● SUPERSET

Shoulder Health & Core

EXERCISES

TOTAL SETS

A13 SETS

Face Pull

3 sets15 repsEvery pressing session gets paid back here.Rest 45

A23 SETS

Pallof Press

3 sets25 s/side repsResist the rotation. Do not let the cable turn you.Rest 45

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Quadruped Thoracic Rotation

1 sets8/side repsRest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Week 2 · Upper Strength & Battle Armour

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