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HOME/OFF SEASON WORKOUTS/GOALIES/WEEK 4 · UPPER CONTROL & REACTIVE CONDITIONING
OFF SEASON WORKOUTS / GOALIES

Week 4 · Upper Control & Reactive Conditioning

Shoulders that survive a season of tracking pucks, a trunk that keeps you square, and short reactive intervals — recovery between shots, not distance running. Week 4 of 4 — volume drops, speed stays. Every rep is fast.

Warm-UpPress / PullAnti-RotationShoulder & Neck HealthReactive Conditioning+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
31
~53' 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
● SUPERSET
Press / Pull
EXERCISES
2
TOTAL SETS
6
A13 SETS
Half-Kneeling Dumbbell Overhead Press
3 sets8/side repsOne arm at a time. The trunk works as hard as the shoulder.Rest 75
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A23 SETS
Chest-Supported Dumbbell Row
3 sets10 repsPull, pause, lower slowly. Balance out all that forward posture.Rest 75
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C
● SUPERSET
Anti-Rotation
EXERCISES
2
TOTAL SETS
4
A12 SETS
Half-Kneeling Landmine Press
2 sets10/side repsHalf-kneeling. Press without letting the ribs flare.Rest 75
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A22 SETS
Pallof Press
2 sets25 s/side repsStay square. Nothing turns but the arms.Rest 45
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D
● SUPERSET
Shoulder & Neck Health
EXERCISES
2
TOTAL SETS
4
A12 SETS
Face Pull
2 sets15 repsHigh elbows, pause at the face.Rest 45
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A22 SETS
Neck Isometric Holds
2 sets10 s × 4 ways repsTen seconds each of four directions.Rest 45
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E
● STRAIGHT SETS
Reactive Conditioning
EXERCISES
2
TOTAL SETS
10
E16 SETS
Lateral Shuttle Run
6 sets15 s on / 45 s off repsShort and sharp. Every rep starts from a save stance.Rest 0
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E24 SETS
Rower Intervals
4 sets250 m repsFull-body flush at the end. Controlled, not a race.Rest 90
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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/GOALIES/W4-UPPER-REACTIVE
READYCOACH MODE · OFF

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