Split Squat
3 × 8/side · rest 1 min
0/3
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 2 · Session B · Rebalance
One glove, one blocker, one side you prefer to push from. Single-leg and single-arm work at light load, weaker side first, with the adductors and the off-season’s patterns brought back gently in the last week.
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
- 02Single-Leg & Lateral
- 03Single-Arm Strength
- 04Hamstrings & Trunk
- 05Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 2 exercises
Single-Leg & Lateral
6 sets
Cossack Squat
3 × 5/side · rest 45s
0/3
Bodyweight in week 1, a light bell after. Sit into one hip, heel down — and compare the sides.
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B
Superset · 2 exercises
Single-Arm Strength
6 sets
One-Arm Dumbbell Row
3 × 10/side · rest 45s
0/3
Elbow to the hip, both sides. Light — this is posture, not strength.
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Half-Kneeling Dumbbell Overhead Press
3 × 8/side · rest 45s
0/3
Half-kneeling, light dumbbell, press straight up. Find out whether both shoulders still go overhead the same way.
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C
Superset · 2 exercises
Hamstrings & Trunk
5 sets
Single-Leg Romanian Deadlift
3 × 8/side · rest 1 min
0/3
Hips square, reach long, weaker side first. The side that wobbles more is the one that needed this.
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Pallof Press
2 × 10/side · rest 45s
0/2
Both sides, holding a breath at full extension.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
Goalies
Keep the block moving.
← Previous sessionWeek 2 · Hip Range & Groin RestoreThousands of butterflies jam the hips into internal rotation under load and leave the groin running on fumes. Give the hips their rotation back, rebuild the adductors from the floor up, and look after the knees that dropped into every save. 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 2 · Aerobic Base & MobilityEasy, steady riding to rebuild the aerobic base a season of scrambles never trained, then the long mobility circuit a goalie’s hips, ankles and upper back have been waiting for. 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.
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.