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HOME/OFF SEASON WORKOUTS/DEFENSEMEN/WEEK 4 · CROSSOVER POWER & GAP CONTROL
OFF SEASON WORKOUTS / DEFENSEMEN

Week 4 · Crossover Power & Gap Control

The lateral session. Bounds and resisted sideways work for crossover push, adductor loading for the gap you hold all game, and intervals that punish nothing but the engine. Week 4 of 4 — volume drops, speed stays. Every rep is fast.

Warm-UpLateral PowerResisted CrossoverFrontal-Plane StrengthGroin Resilience+2 more
SECTIONS
7
BLOCKS
EXERCISES
16
MOVEMENTS
TOTAL SETS
29
~52' EST.
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00
● WARMUP
Warm-Up
EXERCISES
6
TOTAL SETS
6
01
Stationary Bike
1 sets5 min repsEasy spin, nose breathing.Rest 0
02
Adductor Rockback
1 sets10 slow repsFeel the groin, never force it.Rest 0
03
90/90 Hip Switch
1 sets8/side repsRest 0
04
Cossack Squat
1 sets6/side repsBodyweight only here — this is prep.Rest 0
05
Banded Monster Walk
1 sets10 steps each way repsRest 0
06
Spiderman Lunge with Rotation
1 sets5/side repsRest 0
B
● STRAIGHT SETS
Lateral Power
EXERCISES
1
TOTAL SETS
3
B13 SETS
Lateral Bound
3 sets5/side repsCover ground sideways. Stick the landing before the next push.Rest 120
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C
● SUPERSET
Resisted Crossover
EXERCISES
2
TOTAL SETS
5
A13 SETS
Lateral Sled Drag
3 sets20 m/side repsStay in a skating stance the whole length. Both directions.Rest 90
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A22 SETS
Slideboard Lateral Lunge
2 sets10/side repsLet the foot travel — the eccentric on the groin is the point.Rest 75
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D
● SUPERSET
Frontal-Plane Strength
EXERCISES
2
TOTAL SETS
5
A13 SETS
Cossack Squat
3 sets8/side repsHold a kettlebell at the chest. Sit deep on the bent side.Rest 75
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A22 SETS
Cable Hip Adduction
2 sets12/side repsSlow out, strong in. Both legs, every session.Rest 60
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E
● STRAIGHT SETS
Groin Resilience
EXERCISES
1
TOTAL SETS
2
E12 SETS
Copenhagen Plank
2 sets30 s/side repsKnee-supported until 30 s is easy, then go to the foot.Rest 45
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F
● STRAIGHT SETS
Conditioning
EXERCISES
1
TOTAL SETS
5
F15 SETS
Slideboard Intervals
5 sets30 s on / 60 s off repsLong, low push each side. This is the closest thing to a shift off the ice.Rest 0
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CD
● COOLDOWN
Cool-Down
EXERCISES
3
TOTAL SETS
3
01
Adductor Rockback
1 sets8 slow repsBreathe out at the end of each rep.Rest 0
02
90/90 Hip Switch
1 sets6/side repsRest 0
03
Stationary Bike
1 sets4 min repsVery easy — flush the legs.Rest 0
ELITE HOCKEY HQ · SESSION · OFF-SEASON-WORKOUTS/DEFENSEMEN/W4-CROSSOVER-GAP
READYCOACH MODE · OFF

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