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 3 · 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
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.
- 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
5 sets
90/90 Lift-Off
3 × 8/side · rest 30s
0/3
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
5 sets
Copenhagen Plank
2 × 20 s/side · rest 45s
0/2
Short lever — knee on the bench. Rebuild it before the off-season asks it for anything.
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Banded Clamshell
3 × 15/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
6 sets
Single-Leg Glute Bridge
3 × 12/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
3 × 10/side · rest 30s
0/3
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
6 sets
Bird Dog
3 × 10/side · rest 30s
0/3
Slow. A glass of water on the low back should not spill.
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Side Plank
3 × 30 s/side · rest 30s
0/3
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.
← Previous sessionWeek 2 · 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. 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 · 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. 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.
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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.