Elite Hockey HQ session
Sunday – Lower Strength
Develop powerful, stable legs for explosive skating and better balance on the ice. This lower-body strength day blends heavy lifts, plyometrics, and core work to maximize power transfer and on-ice resilience.
- Sections
- 6
- Exercises
- 22
- Total sets
- 44
WarmupSuperset 1Superset 2Superset 3Superset 4Daily Micro-Core
Warmup
Warm-Up10 exercises
Heat
5 min brisk walk or easy jog repsHip CARs
Ankle CARs
McGill Big 3
Band pull-aparts
2 sets15 repsScap push-ups
1 sets12 repsBand external rotations (elbows at sides)
2 sets12 repsPotentiation: Light med-ball chest pass
2 sets3 repsLateral bounds (Heidens): (stick landings)
4 sets3/side repsFalling starts: m
6 sets10 reps
Superset 1
Superset2 exercises
Trap-Bar Deadlift
4 sets5 repsVertical Jump
4 sets5 reps
Superset 2
Superset2 exercises
Lateral Step-Ups
4 sets5 per leg repsLateral Hurdle Hops
4 sets3 hops per direction reps
Superset 3
Superset3 exercises
Barbell Romanian Deadlift
2 sets8 repsRest 10s before C2Hanging Leg Raise
2 sets12 repsRest 10s before C3Plank
2 sets60s reps
Superset 4
Superset2 exercises
Copenhagen Plank
2 sets20–30s per side repsRear-Foot Elevated Split Squat
3 sets6 per leg reps
Daily Micro-Core
3 exercises
McGill curl-up
8/side repsSide plank
20–30s/side repsBird-dog
6/side reps