OFF SEASON WORKOUTS / FORWARDS

Week 2 · Upper Strength & Shot Power

Where the release comes from. Rotational throws first, then balanced pressing and pulling, then the shoulder and neck work that keeps you on the ice in February. Week 2 of 4 — volume climbs. Same technique, more work.

Warm-UpRotational PowerPush / Pull 1Push / Pull 2Rotational Strength+3 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~68' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsEasy spin, nose breathing.Rest 0

Quadruped Thoracic Rotation

1 sets8/side repsRest 0

Scapular Wall Slide

1 sets10 repsLow back stays on the wall.Rest 0

Band Pull-Apart

1 sets15 repsRest 0

Dead Bug

1 sets6/side repsExhale as the leg goes out.Rest 0

● STRAIGHT SETS

Rotational Power

EXERCISES

TOTAL SETS

B14 SETS

Medicine Ball Shot-Put Throw

4 sets5/side repsBack hip drives first, arm finishes. This is a slap shot without a stick.Rest 90

● SUPERSET

Push / Pull 1

EXERCISES

TOTAL SETS

A14 SETS

Barbell Bench Press

4 sets6 repsShoulder blades pinned, bar to the sternum.Rest 120

A24 SETS

Chest-Supported Dumbbell Row

4 sets8 repsPull to the hip, pause a beat, lower under control.Rest 90

● SUPERSET

Push / Pull 2

EXERCISES

TOTAL SETS

A13 SETS

Half-Kneeling Dumbbell Overhead Press

3 sets8/side repsSqueeze the down glute — the trunk pays for any cheat.Rest 90

A24 SETS

Pull-Up

4 sets6-8 repsAdd load or a band as needed. Full hang, chin over.Rest 90

● STRAIGHT SETS

Rotational Strength

EXERCISES

TOTAL SETS

E13 SETS

Landmine Rotation

3 sets8/side repsTurn from the mid-back and the hips, not the lower back.Rest 60

● SUPERSET

Contact Armour

EXERCISES

TOTAL SETS

A13 SETS

Face Pull

3 sets15 repsHigh elbows, pull to the eyes, pause.Rest 45

A22 SETS

Neck Isometric Holds

2 sets15 s × 4 ways repsFour directions, 10 s each. Build it before you need it.Rest 45

● STRAIGHT SETS

Core

EXERCISES

TOTAL SETS

G13 SETS

Ab-Wheel Rollout

3 sets10 repsRibs down, no sag. Stop where you can still hold the brace.Rest 60

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Quadruped Thoracic Rotation

1 sets8/side repsRest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Week 2 · Upper Strength & Shot Power

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