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HOME/OFF SEASON WORKOUTS/DEFENSEMEN/WEEK 4 · MAX STRENGTH & BACKWARD DRIVE
OFF SEASON WORKOUTS / DEFENSEMEN

Week 4 · 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 4 of 4 — volume drops, speed stays. Every rep is fast.

Warm-UpPowerMain StrengthHinge & StepKnee Health+2 more
SECTIONS
7
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
27
~50' 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
World's Greatest Stretch
1 sets5/side repsRest 0
03
90/90 Hip Switch
1 sets8/side repsSlow, no hands if you can.Rest 0
04
Half-Kneeling Ankle Rock
1 sets10/side repsHeel stays down.Rest 0
05
Glute Bridge
1 sets12 repsRibs down, squeeze at the top.Rest 0
06
Banded Monster Walk
1 sets10 steps each way repsRest 0
B
● STRAIGHT SETS
Power
EXERCISES
1
TOTAL SETS
4
B14 SETS
Trap Bar Jump
4 sets3 repsLight bar, maximum height. Reset your grip every rep.Rest 120
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C
● STRAIGHT SETS
Main Strength
EXERCISES
1
TOTAL SETS
3
C13 SETS
Back Squat
3 sets3 repsTo parallel or below, knees tracking out, brace before you descend.Rest 180
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D
● SUPERSET
Hinge & Step
EXERCISES
2
TOTAL SETS
6
A13 SETS
Romanian Deadlift
3 sets6 repsHips back, bar against the legs, stop where the hamstrings run out.Rest 150
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A23 SETS
Forward Step-Up
3 sets8/side repsKnee-height box. No push off the back foot.Rest 90
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E
● STRAIGHT SETS
Knee Health
EXERCISES
1
TOTAL SETS
3
E13 SETS
Backward Sled Drag
3 sets25 m repsStay low, short steps, quads burning. No soreness tomorrow.Rest 75
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F
● STRAIGHT SETS
Trunk
EXERCISES
1
TOTAL SETS
2
F12 SETS
Suitcase Carry
2 sets30 m/side repsHeavy. Do not let the loaded side pull you over.Rest 75
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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-MAX-STRENGTH-LOWER
READYCOACH MODE · OFF

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