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HOME/OFF SEASON WORKOUTS/GOALIES/WEEK 4 · PUSH-OFF POWER & POST INTEGRATION
OFF SEASON WORKOUTS / GOALIES

Week 4 · Push-Off Power & Post Integration

Everything that moves you sideways. Bounds, slideboard control and single-leg strength, so the push to the post is explosive and the leg that catches you is strong. Week 4 of 4 — volume drops, speed stays. Every rep is fast.

Warm-UpLateral PowerSlideboard ControlSingle-Leg StrengthHip Control+1 more
SECTIONS
6
BLOCKS
EXERCISES
17
MOVEMENTS
TOTAL SETS
28
~47' 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
Adductor Rockback
1 sets10 slow repsFeel the groin, never force it.Rest 0
03
90/90 Hip Switch
1 sets8/side repsRest 0
04
Cossack Squat
1 sets6/side repsBodyweight only here — this is prep.Rest 0
05
Banded Monster Walk
1 sets10 steps each way repsRest 0
06
Spiderman Lunge with Rotation
1 sets5/side repsRest 0
B
● SUPERSET
Lateral Power
EXERCISES
2
TOTAL SETS
5
A13 SETS
Lateral Bound
3 sets4/side repsPush, land, hold. Distance means nothing if the landing is loose.Rest 120
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A22 SETS
Split-Squat Jump
2 sets4/side repsSwitch feet in the air, land quietly.Rest 90
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C
● SUPERSET
Slideboard Control
EXERCISES
2
TOTAL SETS
5
A13 SETS
Slideboard Lateral Lunge
3 sets10/side repsLong push out, controlled return. This is a push to the post.Rest 75
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A22 SETS
Slideboard Reverse Lunge
2 sets10/side repsNo braking point — the trail leg has to work its way home.Rest 75
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D
● SUPERSET
Single-Leg Strength
EXERCISES
2
TOTAL SETS
5
A13 SETS
Skater Squat
3 sets8/side repsKnee travels forward, torso stays long. Counterweight if needed.Rest 90
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A22 SETS
Single-Leg Romanian Deadlift
2 sets10/side repsHips square, slow down, feel the hamstring.Rest 75
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E
● SUPERSET
Hip Control
EXERCISES
2
TOTAL SETS
4
A12 SETS
Hip Airplane
2 sets6/side repsRotate the hip, not the spine. This is control work, not a stretch.Rest 60
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A22 SETS
Banded Monster Walk
2 sets15 steps each way repsStay low the whole way. Knees never collapse in.Rest 45
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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/GOALIES/W4-PUSH-OFF-POWER
READYCOACH MODE · OFF

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