ON SEASON WORKOUTS / DEFENSEMEN PROGRAM
Thursday – Lower Body Power & Gap Control
Generate leg drive for powerful strides and maintain tight gaps on incoming forwards.
WarmupSuperset 1Superset 2Superset 3Daily Micro-Core
SECTIONS
5
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
21
~42' EST.
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00
● WARMUP
Warmup
EXERCISES
5
TOTAL SETS
7
01
Heat
02
Walking lunges
03
Leg swings front/back
04
McGill Big 3
05
Potentiation: Broad jumps
B
● SUPERSET
Superset 1
EXERCISES
2
TOTAL SETS
8
C
● SUPERSET
Superset 2
EXERCISES
2
TOTAL SETS
6
D
● SUPERSET
Superset 3
EXERCISES
2
TOTAL SETS
4
E
● STRAIGHT SETS
Daily Micro-Core
EXERCISES
3
TOTAL SETS
3
E1
McGill curl-up
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E2
Side plank
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E3
Bird-dog
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