ON SEASON WORKOUTS / GOALIES

Week 3 · Upper Control & Trunk Maintenance

Square shoulders and a stable trunk for tracking pucks, plus the neck and rear-delt work a season of contact in the crease quietly demands. Week 3 of 4 — a little heavier, still low volume. Nothing that leaves you sore on game day.

Warm-UpPress / PullTrunkSeason ArmourCool-Down

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~40' EST.

● SIGN IN TO TRACK

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsEasy spin, nose breathing.Rest 0

Quadruped Thoracic Rotation

1 sets8/side repsRest 0

Scapular Wall Slide

1 sets10 repsLow back stays on the wall.Rest 0

Band Pull-Apart

1 sets15 repsRest 0

Dead Bug

1 sets6/side repsExhale as the leg goes out.Rest 0

● SUPERSET

Press / Pull

EXERCISES

TOTAL SETS

A13 SETS

Half-Kneeling Dumbbell Overhead Press

3 sets8/side repsLight to moderate. Control beats load here.Rest 90

A23 SETS

Chest-Supported Dumbbell Row

3 sets10 repsPull, pause, lower. Undo the forward posture of the stance.Rest 90

● SUPERSET

Trunk

EXERCISES

TOTAL SETS

A13 SETS

Pallof Press

3 sets25 s/side repsNothing rotates but the arms.Rest 45

A23 SETS

Dead Bug

3 sets10/side repsSlow, flat back, full exhale.Rest 45

● SUPERSET

Season Armour

EXERCISES

TOTAL SETS

A13 SETS

Face Pull

3 sets15 repsThree sets of fifteen. Every week.Rest 45

A22 SETS

Neck Isometric Holds

2 sets15 s × 4 ways repsFour directions. Two minutes well spent.Rest 45

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Quadruped Thoracic Rotation

1 sets8/side repsRest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Week 3 · Upper Control & Trunk Maintenance

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