ON SEASON WORKOUTS / GOALIES

Week 4 · 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 4 of 4 — lightest week. Move well, stay springy, go play.

Warm-UpPress / PullTrunkSeason ArmourCool-Down

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~34' EST.

● SIGN IN TO TRACK

Sign in to run the session clock, log weights and reps, restore drafts, copy your previous session, and save this workout to history.

● 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

A12 SETS

Half-Kneeling Dumbbell Overhead Press

2 sets10/side repsLight to moderate. Control beats load here.Rest 75

A22 SETS

Chest-Supported Dumbbell Row

2 sets12 repsPull, pause, lower. Undo the forward posture of the stance.Rest 75

● SUPERSET

Trunk

EXERCISES

TOTAL SETS

A12 SETS

Pallof Press

2 sets20 s/side repsNothing rotates but the arms.Rest 45

A22 SETS

Dead Bug

2 sets8/side repsSlow, flat back, full exhale.Rest 45

● SUPERSET

Season Armour

EXERCISES

TOTAL SETS

A12 SETS

Face Pull

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

A22 SETS

Neck Isometric Holds

2 sets10 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 4 · Upper Control & Trunk Maintenance

Track your workouts and more