01
Heat
5 min bike or easy jog reps
On Season Workouts / Defensemen Program
Thursday – Lower Body Power & Gap Control
Generate leg drive for powerful strides and maintain tight gaps on incoming forwards.
Sections
5
Exercises
14
Tracked sets
18
WarmupSuperset 1Superset 2Superset 3Daily Micro-Core
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01 / Warmup
Warmup
02
Walking lunges
10/side reps
03
Leg swings front/back
10/side reps
04
McGill Big 3
curl-up, side plank, bird-dog reps
05
Potentiation: Broad jumps
3 sets3 reps
02 / Superset
Superset 1
A1
Back Squat
4 sets5 reps
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A2
Broad Jump
4 sets5 reps
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03 / Superset
Superset 2
A1
Slideboard Lateral Pushes
3 sets30s bouts reps
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A2
Single-Leg Romanian Deadlift
3 sets8/side reps
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04 / Superset
Superset 3
A1
Glute Bridge March
2 sets10/side reps
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A2
Side Plank with Reach-Through
2 sets8/side reps
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05 / Section
Daily Micro-Core
01
McGill curl-up
8/side reps
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02
Side plank
20–30s/side reps
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03
Bird-dog
6/side reps
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