Split Squat
2 × 8/side · rest 1 min
0/2
Weaker side first. Bodyweight in week 1, light dumbbells after. If one side is clearly worse, give it an extra set.
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Week 1 · Session B · Rebalance
Hockey 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.
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
- 02Single-Leg Strength
- 03Single-Arm Strength
- 04Rotation, Both Ways
- 05Hamstrings & Carry
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 2 exercises
Single-Leg Strength
4 sets
Single-Leg Romanian Deadlift
2 × 8/side · rest 1 min
0/2
Hips square, reach long, weaker side first. The side that wobbles more is the one that needed this.
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B
Superset · 2 exercises
Single-Arm Strength
4 sets
One-Arm Dumbbell Row
2 × 10/side · rest 45s
0/2
Elbow to the hip, both sides. Light — this is posture, not strength.
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Half-Kneeling Dumbbell Overhead Press
2 × 8/side · rest 45s
0/2
Half-kneeling, light dumbbell, press straight up. Find out whether both shoulders still go overhead the same way.
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C
Straight sets · 1 exercise
Rotation, Both Ways
2 sets
Pallof Press
2 × 10/side · rest 45s
0/2
Both sides, holding a breath at full extension. Resist the rotation you made all season.
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D
Superset · 2 exercises
Hamstrings & Carry
4 sets
Stability Ball Hamstring Curl
2 × 8 reps · rest 45s
0/2
Hips up the whole set, slow on the way out. The hamstrings rebuild before they are loaded.
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Suitcase Carry
2 × 20 m/side · rest 45s
0/2
Both sides, shoulders level. If one side wobbles more, that is the side that needed it.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Defensemen
Keep the block moving.
← Previous sessionWeek 1 · Hips & Groin RestoreA 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. Decompress. Nothing loaded beyond bodyweight and a band — find out what is tight, what still aches, and which side is weaker.Next session →Week 1 · Aerobic Base, Neck & Upper BackA season of net-front battles is paid for in the neck and upper back. Easy, steady riding rebuilds the aerobic base, then the neck and the muscles between the shoulder blades get the work they missed all winter. 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.
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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.