OFF SEASON WORKOUTS / FORWARDS

Week 2 · Lateral Power & Shift Capacity

The skating-direction session. Bounds and lateral strength in the plane you actually push in, then intervals cut to the length of a real shift. Week 2 of 4 — volume climbs. Same technique, more work.

Warm-UpLateral PowerFrontal-Plane StrengthGroin ResilienceShift Conditioning+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~60' EST.

● SIGN IN TO TRACK

Sign in to run the session clock, log weights and reps, restore drafts, copy your previous session, and save this workout to history.

● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsEasy spin, nose breathing.Rest 0

Adductor Rockback

1 sets10 slow repsFeel the groin, never force it.Rest 0

90/90 Hip Switch

1 sets8/side repsRest 0

Cossack Squat

1 sets6/side repsBodyweight only here — this is prep.Rest 0

Banded Monster Walk

1 sets10 steps each way repsRest 0

Spiderman Lunge with Rotation

1 sets5/side repsRest 0

● SUPERSET

Lateral Power

EXERCISES

TOTAL SETS

A14 SETS

Lateral Bound

4 sets4/side repsPush through the outside edge of the foot. Stick every landing.Rest 90

A23 SETS

Single-Leg Lateral Hop and Stick

3 sets5/side repsThe landing is the exercise. Hold three seconds, knee tracking over the toe.Rest 75

● SUPERSET

Frontal-Plane Strength

EXERCISES

TOTAL SETS

A13 SETS

Lateral Lunge

3 sets8/side repsPush out wide, sit into the loaded hip, drive back hard.Rest 90

A24 SETS

Barbell Hip Thrust

4 sets10 repsChin tucked, full lockout, one-second squeeze.Rest 90

● STRAIGHT SETS

Groin Resilience

EXERCISES

TOTAL SETS

D13 SETS

Copenhagen Plank

3 sets20 s/side repsStart from the knee if you need to. This is the single best groin-strain insurance there is.Rest 45

● STRAIGHT SETS

Shift Conditioning

EXERCISES

TOTAL SETS

E18 SETS

Bike Sprint Intervals

8 sets20 s on / 40 s off repsAll-out on the work, easy spin on the rest. Shift length, shift intensity.Rest 0

E25 SETS

Lateral Shuttle Run

5 sets20 s repsFive metres each way. Decelerate, reset, go again.Rest 60

● 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 2 · Lateral Power & Shift Capacity

Track your workouts and more