Hip CARs
2 × 5/side · rest 30s
0/2
The biggest, slowest circle you can make without the pelvis moving.
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Week 1 · Session A · Hips & Groin Restore
A season of strides and crossovers leaves the hip flexors short and the groin overworked. Range first, then the adductors and glutes rebuilt with slow, controlled work — nothing that asks for speed.
This week
Decompress. Nothing loaded beyond bodyweight and a band — find out what is tight, what still aches, and which side is weaker.
- 01Warm-Up
- 02Hip Range
- 03Groin Rebuild
- 04Glutes & Hip Flexors
- 05Trunk
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Superset · 2 exercises
Hip Range
4 sets
90/90 Lift-Off
2 × 6/side · rest 30s
0/2
Active range, not passive. If the knee will not lift yet, that is the range the season took.
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B
Superset · 2 exercises
Groin Rebuild
6 sets
Side-Lying Adductor Raise
3 × 10/side · rest 30s
0/3
Bottom leg lifts, slow up and slower down. The groin has been working on credit since October.
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Banded Clamshell
3 × 12/side · rest 30s
0/3
The outside of the hip, balancing the inside. Light band, slow reps.
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C
Superset · 2 exercises
Glutes & Hip Flexors
5 sets
Single-Leg Glute Bridge
3 × 10/side · rest 30s
0/3
Drive through the heel and hold the top for a second. Weaker side first.
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Banded Hip Flexor March
2 × 8/side · rest 30s
0/2
Knee up against the band and hold a beat. Tired hip flexors need strength, not only stretching.
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D
Superset · 2 exercises
Trunk
4 sets
Bird Dog
2 × 8/side · rest 30s
0/2
Slow. A glass of water on the low back should not spill.
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Side Plank
2 × 25 s/side · rest 30s
0/2
Both sides, same time. If one side shakes first, that is information.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Defensemen
Keep the block moving.
This is the first session of the program.
Next session →Week 1 · RebalanceHockey is played to one side — you shoot one way, turn better one way, take hits on one side. Single-leg and single-arm work at light load, weaker side first, evens out what the season skewed. Decompress. Nothing loaded beyond bodyweight and a band — find out what is tight, what still aches, and which side is weaker.Train the rest of it
Beyond the weight room.
Program CollectionsStructured multi-week training blocks by goal and season phase.Skills VaultHockey skill tutorials on video, free with an account.Hockey NutritionRecipes and fueling protocols built around the training week.Voice Workout LoggingLog sets by talking, so the set is the only thing you stop for.
Track this session
Log every set, and pick up where you left off.
A free account times the session, keeps your weights and reps as you go, repeats last week’s numbers in one tap, and saves the workout to your history.