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 3 · 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
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
- 02Single-Leg Strength
- 03Single-Arm Strength
- 04Re-Entry Patterns
- 05Rotation, Both Ways
- 06Hamstrings & Carry
- 07Cool-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 · 3 exercises
Re-Entry Patterns
6 sets
Goblet Squat
2 × 8 reps · rest 1:15
0/2
Light bell. Depth and posture — the pattern the build will load next week.
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Kettlebell Deadlift
2 × 8 reps · rest 1:15
0/2
Light bell, perfect hinge. The trap bar comes back in the off-season, not here.
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Drop Landing
2 × 4 reps · rest 1 min
0/2
Low box, freeze on landing — quiet feet, knees over toes. The first landing since the season, so it is a skill rep, not a test.
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D
Superset · 2 exercises
Rotation, Both Ways
4 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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Cable Woodchop
2 × 8/side · rest 45s
0/2
Light cable, both directions, off side first. The point shot rebuilt smooth before the off-season rebuilds it hard.
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E
Superset · 2 exercises
Hamstrings & Carry
4 sets
Stability Ball Hamstring Curl
2 × 10 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 × 25 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 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.Next session →Week 3 · 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. 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.
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