Elite Hockey HQ session
Wednesday – Upper Hypertrophy & Power
Build muscle size and explosive strength for harder shots and faster stick handling. This workout blends upper‑body hypertrophy work with power‑focused movements.
- Sections
- 5
- Exercises
- 23
- Total sets
- 37
WarmupSuperset 1Superset 2Single ExercisesDaily Micro‑Core
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 s/side
1 sets20–30 repsbird‑dog
1 sets6/side repsLateral bounds (Heidens): (stick landings)
4 sets3/side repsface pulls
2 sets15 repsprone Y‑T‑W each
1 sets8 repsband external rotation at 90° abduction
2 sets10 repsPotentiation: light med‑ball overhead slams (snappy)
2 sets3 repsRamp sets
first pressing/rowing moves 2–3 easy sets (e.g., dumbbell incline press) reps
Superset 1
Superset2 exercises
Wide Pronated‑Grip Pull‑Ups
4 sets6–8 repsDumbbell Cuban Press
4 sets9–12 reps
Superset 2
Superset2 exercises
Incline Dumbbell Press
3 sets8–12 repsRest 75–90sChest‑Supported Dumbbell Row
3 sets8–12 repsRest 75–90s
Single Exercises
3 exercises
Lat Pulldown (Neutral Grip)
3 sets10–12 repsRest 60–90sLateral Raise + Rear‑Delt Fly
3 sets12–15 each repsRest Minimal between movementsSuitcase Carry
3 setsRest 60–90s
Daily Micro‑Core
3 exercises
McGill curl‑up
8/side repsSide plank s/side
20–30 repsBird‑dog
6/side reps