OFF SEASON WORKOUTS / GOALIES

Week 3 · Hip Strength & Butterfly Resilience

Strength at the ranges a butterfly actually uses. Loaded end-range hip work, quad armour for the drop, and direct adductor loading — the muscle group that ends goalie seasons. Week 3 of 4 — the heaviest week. Fewer reps, longer rest, full intent.

Warm-UpReactive PowerSquat PatternEnd-Range HipsAdductors+2 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~59' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsEasy spin, nose breathing.Rest 0

90/90 Hip Switch

1 sets10/side repsThis is the range the butterfly needs.Rest 0

Adductor Rockback

1 sets10 slow repsRest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Hip Airplane

1 sets5/side repsControl the rotation — do not rush it.Rest 0

Banded Monster Walk

1 sets10 steps each way repsRest 0

● STRAIGHT SETS

Reactive Power

EXERCISES

TOTAL SETS

B14 SETS

Single-Leg Lateral Hop and Stick

4 sets5/side repsLand, freeze, hold three seconds. Quality over height.Rest 90

● STRAIGHT SETS

Squat Pattern

EXERCISES

TOTAL SETS

C14 SETS

Goblet Squat

4 sets8 repsDeep, elbows inside the knees. Load stays moderate all block.Rest 120

● SUPERSET

End-Range Hips

EXERCISES

TOTAL SETS

A14 SETS

Cossack Squat

4 sets8/side repsThe deepest position you own — and own it under load.Rest 90

A23 SETS

Reverse Nordic Curl

3 sets10 repsLean back slowly, ribs down. Armour for the drop into the butterfly.Rest 90

● SUPERSET

Adductors

EXERCISES

TOTAL SETS

A14 SETS

Cable Hip Adduction

4 sets10/side repsThe single most important accessory in a goalie programme.Rest 75

A24 SETS

Copenhagen Plank

4 sets30 s/side repsBuild to the full-foot version over the block. Never rush it.Rest 60

● STRAIGHT SETS

Trunk

EXERCISES

TOTAL SETS

F13 SETS

Dead Bug

3 sets10/side repsLow back flat. Slow beats many.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 3 · Hip Strength & Butterfly Resilience

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