Elite Hockey HQ session
Thursday – Lower Power & Lateral Resilience
Enhance leg drive, lateral quickness, and resilience against checks and direction changes. This workout combines heavy lifts, plyometrics, and lateral strength training for peak performance.
- Sections
- 6
- Exercises
- 26
- Total sets
- 48
WarmupSuperset 1Superset 2Superset 3Daily Micro-CoreCool-Down
Warmup
Warm-Up13 exercises
Heat
5 min brisk walk or easy jog repsHip CARs
Ankle CARs
McGill Big 3
curl-up
1 sets8/side repsside-plank
1 sets20–30s/side repsbird-dog
1 sets6/side repsLateral bounds (Heidens): (stick landings)
4 sets3/side repsCossack squats (controlled)
2 sets6/side repsAdductor ISO squeeze (ball)
2 sets20s repsKnee-to-wall
1 sets10/side repsFalling starts: m
6 sets10 repsRamp sets
front squat 2–3 easy sets (bar speed focus) reps
Superset 1
Superset2 exercises
Lateral Prowler Push
4 setsCrossover Hurdle Jumps
4 sets3 per direction reps
Superset 2
Superset2 exercises
Barbell Front Squat
4 sets5 reps180-Degree Squat Jumps
4 sets3 per side reps
Superset 3
Superset4 exercises
Banded Lateral Lunges with Dumbbells
3 sets5 per side repsCopenhagen Plank
3 sets10s per side repsBarbell Hip Thrust
3 sets10 repsSlider Rollout
3 sets10 reps
Daily Micro-Core
3 exercises
McGill curl-up
8/side repsSide plank
20–30s/side repsBird-dog
6/side reps
Cool-Down
Cool-Down2 exercises
Knee-to-wall ankles
2 sets10/side repsCouch stretch 45s/side