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HOME/ON SEASON WORKOUTS/GOALIES/WEEK 4 · HIP & GROIN MAINTENANCE
ON SEASON WORKOUTS / GOALIES

Week 4 · Hip & Groin Maintenance

The in-season goalie session that matters most. Keep the hip range you own, keep the adductors strong, keep the push explosive — in about half an hour. Week 4 of 4 — lightest week. Move well, stay springy, go play.

Warm-UpPush-Off PowerStrengthAdductorsRecovery to Feet+1 more
SECTIONS
6
BLOCKS
EXERCISES
15
MOVEMENTS
TOTAL SETS
21
~38' 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
90/90 Hip Switch
1 sets10/side repsThis is the range the butterfly needs.Rest 0
03
Adductor Rockback
1 sets10 slow repsRest 0
04
World's Greatest Stretch
1 sets5/side repsRest 0
05
Hip Airplane
1 sets5/side repsControl the rotation — do not rush it.Rest 0
06
Banded Monster Walk
1 sets10 steps each way repsRest 0
B
● STRAIGHT SETS
Push-Off Power
EXERCISES
1
TOTAL SETS
2
B12 SETS
Single-Leg Lateral Hop and Stick
2 sets3/side repsThree per side, stuck landings. Stop if the landing gets sloppy.Rest 75
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C
● SUPERSET
Strength
EXERCISES
2
TOTAL SETS
4
A12 SETS
Goblet Squat
2 sets10 repsDeep and controlled. Load stays moderate all season.Rest 75
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A22 SETS
Cossack Squat
2 sets8/side repsHold your end range under a little load, every week.Rest 75
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D
● SUPERSET
Adductors
EXERCISES
2
TOTAL SETS
4
A12 SETS
Cable Hip Adduction
2 sets12/side repsThe highest-value ninety seconds in a goalie week.Rest 60
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A22 SETS
Copenhagen Plank
2 sets20 s/side repsTwo a side. Back off the progression on a heavy game week.Rest 45
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E
● STRAIGHT SETS
Recovery to Feet
EXERCISES
1
TOTAL SETS
2
E12 SETS
Reverse Nordic Curl
2 sets6 repsShort range, slow tempo. Protects the drop and the push back up.Rest 75
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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/GOALIES/W4-HIP-MAINTENANCE
READYCOACH MODE · OFF

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