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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Week 3 · Session A · Hip Range & Groin Restore
Thousands 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.
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 Rotation
- 03Groin Rebuild
- 04Knees & Glutes
- 05Trunk
- 06Cool-Down
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Superset · 2 exercises
Hip Rotation
5 sets
Pigeon / 90-90 External Rotation Hold
2 × 60 s/side · rest 30s
0/2
Breathe into it. The butterfly lives in internal rotation; this is the other direction.
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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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Adductor Squeeze Isometric
3 × 25 s · rest 30s
0/3
Moderate squeeze, not maximal. Breathe normally — you are reminding the groin it is strong.
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C
Superset · 2 exercises
Knees & Glutes
6 sets
Lateral Step-Down
3 × 10/side · rest 45s
0/3
Low step, slow lower, knee tracking over the middle of the foot. The knee control a season of butterflies wore down.
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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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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
Goalies
Keep the block moving.
← Previous sessionWeek 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.Next session →Week 3 · RebalanceOne 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. 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.