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HOME/OFF SEASON WORKOUTS/FORWARDS/WEEK 4 · LOWER STRENGTH & FIRST-STEP POWER
OFF SEASON WORKOUTS / FORWARDS

Week 4 · Lower Strength & First-Step Power

The acceleration session. Jumps and throws while you are fresh, then heavy hip extension and single-leg strength — the two things that decide how hard your first three strides are. Week 4 of 4 — volume drops, speed stays. Every rep is fast.

Warm-UpPowerMain StrengthSingle-Leg StrengthPosterior Chain & Groin+2 more
SECTIONS
7
BLOCKS
EXERCISES
17
MOVEMENTS
TOTAL SETS
32
~56' 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
Banded Hip Flexor March
1 sets10/side repsTall posture, hard knee drive.Rest 0
04
Glute Bridge
1 sets12 repsRest 0
05
Half-Kneeling Ankle Rock
1 sets10/side repsRest 0
06
Split-Squat Jump
1 sets3/side repsPrimer only — sub-maximal.Rest 0
B
● SUPERSET
Power
EXERCISES
2
TOTAL SETS
7
A14 SETS
Broad Jump
4 sets3 repsJump for distance, land soft, reset fully between reps.Rest 120
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A23 SETS
Medicine Ball Scoop Toss
3 sets4 repsLoad the hips, throw it as high as you can. Nothing held back.Rest 120
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C
● STRAIGHT SETS
Main Strength
EXERCISES
1
TOTAL SETS
3
C13 SETS
Trap Bar Deadlift
3 sets3 repsPush the floor away. Hips and shoulders rise together.Rest 180
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D
● SUPERSET
Single-Leg Strength
EXERCISES
2
TOTAL SETS
5
A13 SETS
Rear-Foot-Elevated Split Squat
3 sets6/side repsLong stride, front shin vertical, chest tall.Rest 120
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A22 SETS
Banded Hip Flexor March
2 sets10/side repsThe recovery half of the stride — drive the knee, do not swing it.Rest 60
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E
● SUPERSET
Posterior Chain & Groin
EXERCISES
2
TOTAL SETS
4
A12 SETS
Stability Ball Hamstring Curl
2 sets10 repsHips high the whole set.Rest 75
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A22 SETS
Cable Hip Adduction
2 sets12/side repsSlow out, strong in. Groin insurance — never skip it.Rest 60
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F
● STRAIGHT SETS
Finisher
EXERCISES
1
TOTAL SETS
4
F14 SETS
Sled Push
4 sets15 m heavy repsHeavy, low, driving. Walk back to recover.Rest 120
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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/FORWARDS/W4-LOWER-FIRST-STEP
READYCOACH MODE · OFF

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