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HOME/ON SEASON WORKOUTS/FORWARDS/WEEK 4 · LOWER POWER MAINTENANCE
ON SEASON WORKOUTS / FORWARDS

Week 4 · Lower Power Maintenance

Twenty-five minutes of the highest-value work: a bound, one heavy-but-easy hinge, single-leg work, and the groin insurance. Stop while every rep is still fast. Week 4 of 4 — lightest week. Move well, stay springy, go play.

Warm-UpPowerStrengthSingle-Leg & GroinGroin Resilience+1 more
SECTIONS
6
BLOCKS
EXERCISES
14
MOVEMENTS
TOTAL SETS
19
~36' EST.
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00
● WARMUP
Warm-Up
EXERCISES
6
TOTAL SETS
6
01
Stationary Bike
1 sets5 min repsEasy spin, nose breathing.Rest 0
02
World's Greatest Stretch
1 sets5/side repsRest 0
03
90/90 Hip Switch
1 sets8/side repsSlow, no hands if you can.Rest 0
04
Half-Kneeling Ankle Rock
1 sets10/side repsHeel stays down.Rest 0
05
Glute Bridge
1 sets12 repsRibs down, squeeze at the top.Rest 0
06
Banded Monster Walk
1 sets10 steps each way repsRest 0
B
● STRAIGHT SETS
Power
EXERCISES
1
TOTAL SETS
2
B12 SETS
Lateral Bound
2 sets3/side repsThree quality reps per side beats ten tired ones.Rest 90
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C
● STRAIGHT SETS
Strength
EXERCISES
1
TOTAL SETS
2
C12 SETS
Trap Bar Deadlift
2 sets4 repsHeavy bar, easy effort. Stop two reps short — always.Rest 150
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D
● SUPERSET
Single-Leg & Groin
EXERCISES
2
TOTAL SETS
4
A12 SETS
Rear-Foot-Elevated Split Squat
2 sets8/side repsModerate load. This is maintenance, not a session to win.Rest 75
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A22 SETS
Cable Hip Adduction
2 sets12/side repsNever skip this in-season. Groin strains come from missed weeks.Rest 60
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E
● STRAIGHT SETS
Groin Resilience
EXERCISES
1
TOTAL SETS
2
E12 SETS
Copenhagen Plank
2 sets20 s/side repsTwo sets a side, every single week of the season.Rest 45
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CD
● COOLDOWN
Cool-Down
EXERCISES
3
TOTAL SETS
3
01
Adductor Rockback
1 sets8 slow repsBreathe out at the end of each rep.Rest 0
02
90/90 Hip Switch
1 sets6/side repsRest 0
03
Stationary Bike
1 sets4 min repsVery easy — flush the legs.Rest 0
ELITE HOCKEY HQ · SESSION · ON-SEASON-WORKOUTS/FORWARDS/W4-LOWER-POWER-MAINTENANCE
READYCOACH MODE · OFF

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