ON SEASON WORKOUTS / DEFENSEMEN

Week 3 · Lower Power & Gap Maintenance

Hold onto the strength and the crossover push through the season. A jump, one heavy squat kept well short of failure, resisted lateral work, and the adductors. Week 3 of 4 — a little heavier, still low volume. Nothing that leaves you sore on game day.

Warm-UpPowerStrengthLateral & GroinGroin Resilience+1 more

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~43' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsEasy spin, nose breathing.Rest 0

World's Greatest Stretch

1 sets5/side repsRest 0

90/90 Hip Switch

1 sets8/side repsSlow, no hands if you can.Rest 0

Half-Kneeling Ankle Rock

1 sets10/side repsHeel stays down.Rest 0

Glute Bridge

1 sets12 repsRibs down, squeeze at the top.Rest 0

Banded Monster Walk

1 sets10 steps each way repsRest 0

● STRAIGHT SETS

Power

EXERCISES

TOTAL SETS

B14 SETS

Box Jump

4 sets3 repsStep down every rep. Never bounce off a box in-season.Rest 90

● STRAIGHT SETS

Strength

EXERCISES

TOTAL SETS

C14 SETS

Back Squat

4 sets3 repsHeavy but comfortable. If the bar slows down, the set is over.Rest 180

● SUPERSET

Lateral & Groin

EXERCISES

TOTAL SETS

A13 SETS

Lateral Sled Drag

3 sets20 m/side repsTwo lengths each way. Stay in a skating stance.Rest 90

A23 SETS

Cable Hip Adduction

3 sets10/side repsEvery week, both legs, no exceptions.Rest 60

● STRAIGHT SETS

Groin Resilience

EXERCISES

TOTAL SETS

E12 SETS

Copenhagen Plank

2 sets30 s/side repsThe one thing worth doing even on a bad week.Rest 45

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Adductor Rockback

1 sets8 slow repsBreathe out at the end of each rep.Rest 0

90/90 Hip Switch

1 sets6/side repsRest 0

Stationary Bike

1 sets4 min repsVery easy — flush the legs.Rest 0

Week 3 · Lower Power & Gap Maintenance

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