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HOME/OFF SEASON WORKOUTS/FORWARDS/WEEK 4 · UPPER STRENGTH & SHOT POWER
OFF SEASON WORKOUTS / FORWARDS

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

Warm-UpRotational PowerPush / Pull 1Push / Pull 2Rotational Strength+3 more
SECTIONS
8
BLOCKS
EXERCISES
16
MOVEMENTS
TOTAL SETS
30
~60' 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
Rotational Power
EXERCISES
1
TOTAL SETS
3
B13 SETS
Medicine Ball Shot-Put Throw
3 sets4/side repsBack hip drives first, arm finishes. This is a slap shot without a stick.Rest 120
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C
● SUPERSET
Push / Pull 1
EXERCISES
2
TOTAL SETS
6
A13 SETS
Barbell Bench Press
3 sets4 repsShoulder blades pinned, bar to the sternum.Rest 150
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A23 SETS
Chest-Supported Dumbbell Row
3 sets8 repsPull to the hip, pause a beat, lower under control.Rest 90
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D
● SUPERSET
Push / Pull 2
EXERCISES
2
TOTAL SETS
6
A13 SETS
Half-Kneeling Dumbbell Overhead Press
3 sets8/side repsSqueeze the down glute — the trunk pays for any cheat.Rest 75
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A23 SETS
Pull-Up
3 sets6 repsAdd load or a band as needed. Full hang, chin over.Rest 90
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E
● STRAIGHT SETS
Rotational Strength
EXERCISES
1
TOTAL SETS
2
E12 SETS
Landmine Rotation
2 sets8/side repsTurn from the mid-back and the hips, not the lower back.Rest 60
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F
● SUPERSET
Contact Armour
EXERCISES
2
TOTAL SETS
4
A12 SETS
Face Pull
2 sets15 repsHigh elbows, pull to the eyes, pause.Rest 45
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A22 SETS
Neck Isometric Holds
2 sets10 s × 4 ways repsFour directions, 10 s each. Build it before you need it.Rest 45
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G
● STRAIGHT SETS
Core
EXERCISES
1
TOTAL SETS
2
G12 SETS
Ab-Wheel Rollout
2 sets10 repsRibs down, no sag. Stop where you can still hold the brace.Rest 60
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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/FORWARDS/W4-UPPER-SHOT-POWER
READYCOACH MODE · OFF

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