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HOME/OFF SEASON WORKOUTS/DEFENSEMEN/WEEK 4 · UPPER STRENGTH & BATTLE ARMOUR
OFF SEASON WORKOUTS / DEFENSEMEN

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

Warm-UpPressPullPush / PullGrip & Neck+2 more
SECTIONS
7
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
27
~52' EST.
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00
● WARMUP
Warm-Up
EXERCISES
5
TOTAL SETS
5
01
Stationary Bike
1 sets5 min repsEasy spin, nose breathing.Rest 0
02
Quadruped Thoracic Rotation
1 sets8/side repsRest 0
03
Scapular Wall Slide
1 sets10 repsLow back stays on the wall.Rest 0
04
Band Pull-Apart
1 sets15 repsRest 0
05
Dead Bug
1 sets6/side repsExhale as the leg goes out.Rest 0
B
● STRAIGHT SETS
Press
EXERCISES
1
TOTAL SETS
3
B13 SETS
Barbell Bench Press
3 sets3 repsFeet planted, upper back tight, bar path controlled.Rest 180
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C
● STRAIGHT SETS
Pull
EXERCISES
1
TOTAL SETS
3
C13 SETS
Barbell Bent-Over Row
3 sets6 repsFlat back, pull to the belly button, no body english.Rest 120
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D
● SUPERSET
Push / Pull
EXERCISES
2
TOTAL SETS
6
A13 SETS
Incline Dumbbell Press
3 sets8 repsThe angle a cross-check actually happens at.Rest 90
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A23 SETS
Pull-Up
3 sets6 repsWeighted if you can do ten clean. Full range every rep.Rest 90
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E
● SUPERSET
Grip & Neck
EXERCISES
2
TOTAL SETS
4
A12 SETS
Farmer's Carry
2 sets40 m repsAs heavy as you can hold. Tall posture, no shrugging.Rest 90
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A22 SETS
Neck Isometric Holds
2 sets10 s × 4 ways repsFour directions, 10 s each. A stronger neck is real contact tolerance.Rest 45
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F
● SUPERSET
Shoulder Health & Core
EXERCISES
2
TOTAL SETS
4
A12 SETS
Face Pull
2 sets15 repsEvery pressing session gets paid back here.Rest 45
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A22 SETS
Pallof Press
2 sets20 s/side repsResist the rotation. Do not let the cable turn you.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
World's Greatest Stretch
1 sets5/side repsRest 0
ELITE HOCKEY HQ · SESSION · OFF-SEASON-WORKOUTS/DEFENSEMEN/W4-UPPER-BATTLE
READYCOACH MODE · OFF

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