Stationary Bike
1 × 25 min
0/1
Conversational pace — you could talk in full sentences. Nose-breathing if you can. Easy is the whole prescription.
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Week 2 · Session C · Aerobic Base, Neck & Upper Back
A 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.
This week
Restore. Light load comes back, one leg and one arm at a time, weaker side first. Every set should feel easy; that is the point.
- 01Warm-Up
- 02Aerobic Base
- 03Neck & Upper Back
- 04Hip & Groin Mobility
- 05Ankles & Balance
- 06Cool-Down
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Signing in starts the session clock, keeps your weights and reps as you go, restores an unfinished draft, repeats last week’s numbers in one tap, and saves the workout to your history.
00
Warm-up · 4 exercises
Warm-Up
0/ 4 done
A
Straight sets · 1 exercise
Aerobic Base
1 sets
B
Superset · 2 exercises
Neck & Upper Back
5 sets
Neck Isometric Holds
2 × 15 s each direction · rest 30s
0/2
Gentle pressure into the band in each direction and hold. A strong neck is the cheapest concussion insurance there is.
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Face Pull
3 × 15 reps · rest 30s
0/3
Light, pull to the eyes, thumbs back. The posture a season of battles pulled forward.
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C
Superset · 2 exercises
Hip & Groin Mobility
4 sets
Deep Squat Pry
2 × 10 reps · rest 30s
0/2
Elbows inside the knees, pry gently side to side. Range, not load.
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Cossack Squat
2 × 6/side · rest 30s
0/2
Bodyweight. Shift side to side and sit into one hip — note which side will not go as deep.
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D
Superset · 2 exercises
Ankles & Balance
4 sets
Half-Kneeling Ankle Rock
2 × 12/side · rest 30s
0/2
Skates held this ankle stiff for seven months. Heel down, knee drives past the toes.
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Single-Leg Balance Reach
2 × 4 rounds/side · rest 30s
0/2
One round = forward, sideways, behind without touching down. Compare the two sides honestly.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Defensemen
Keep the block moving.
← Previous sessionWeek 2 · 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. Restore. Light load comes back, one leg and one arm at a time, weaker side first. Every set should feel easy; that is the point.Next session →Week 3 · 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. Re-prepare. The squat, the hinge and landings return at light weights so the build does not start cold. Then take a few days completely off.
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.