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Elite Hockey HQ session

Thursday – Lower Body Power & Gap Control

Generate leg drive for powerful strides and maintain tight gaps on incoming forwards.

Sections
5
Exercises
14
Total sets
21
WarmupSuperset 1Superset 2Superset 3Daily Micro-Core

Warmup

Warm-Up
5 exercises

  • Heat

    5 min bike or easy jog reps

  • Walking lunges

    10/side reps

  • Leg swings front/back

    10/side reps

  • McGill Big 3

    curl-up, side plank, bird-dog reps

  • Potentiation: Broad jumps

    3 sets3 reps

Superset 1

Superset
2 exercises

  • Back Squat

    4 sets5 reps

  • Broad Jump

    4 sets5 reps

Superset 2

Superset
2 exercises

  • Slideboard Lateral Pushes

    3 sets30s bouts reps

  • Single-Leg Romanian Deadlift

    3 sets8/side reps

Superset 3

Superset
2 exercises

  • Glute Bridge March

    2 sets10/side reps

  • Side Plank with Reach-Through

    2 sets8/side reps

Daily Micro-Core

3 exercises

  • McGill curl-up

    8/side reps

  • Side plank

    20–30s/side reps

  • Bird-dog

    6/side reps

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