OFF SEASON WORKOUTS / DEFENSEMEN

Week 3 · Max Strength & Backward Drive

The heaviest session of the week. A loaded jump to switch the system on, a real squat, and backward sled work for the quad strength that skating backwards eats. Week 3 of 4 — the heaviest week. Fewer reps, longer rest, full intent.

Warm-UpPowerMain StrengthHinge & StepKnee Health+2 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~58' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsEasy spin, nose breathing.Rest 0

World's Greatest Stretch

1 sets5/side repsRest 0

90/90 Hip Switch

1 sets8/side repsSlow, no hands if you can.Rest 0

Half-Kneeling Ankle Rock

1 sets10/side repsHeel stays down.Rest 0

Glute Bridge

1 sets12 repsRibs down, squeeze at the top.Rest 0

Banded Monster Walk

1 sets10 steps each way repsRest 0

● STRAIGHT SETS

Power

EXERCISES

TOTAL SETS

B15 SETS

Trap Bar Jump

5 sets3 repsLight bar, maximum height. Reset your grip every rep.Rest 120

● STRAIGHT SETS

Main Strength

EXERCISES

TOTAL SETS

C14 SETS

Back Squat

4 sets4 repsTo parallel or below, knees tracking out, brace before you descend.Rest 180

● SUPERSET

Hinge & Step

EXERCISES

TOTAL SETS

A14 SETS

Romanian Deadlift

4 sets6 repsHips back, bar against the legs, stop where the hamstrings run out.Rest 150

A24 SETS

Forward Step-Up

4 sets6/side repsKnee-height box. No push off the back foot.Rest 90

● STRAIGHT SETS

Knee Health

EXERCISES

TOTAL SETS

E14 SETS

Backward Sled Drag

4 sets30 m repsStay low, short steps, quads burning. No soreness tomorrow.Rest 90

● STRAIGHT SETS

Trunk

EXERCISES

TOTAL SETS

F14 SETS

Suitcase Carry

4 sets30 m/side heavy repsHeavy. Do not let the loaded side pull you over.Rest 90

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Adductor Rockback

1 sets8 slow repsBreathe out at the end of each rep.Rest 0

90/90 Hip Switch

1 sets6/side repsRest 0

Stationary Bike

1 sets4 min repsVery easy — flush the legs.Rest 0

Week 3 · Max Strength & Backward Drive

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