Stationary Bike
1 × 30 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 3 · Session C · Aerobic Base & Mobility
Easy, 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.
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
- 02Aerobic Base
- 03Hip & Groin Mobility
- 04Upper Back & Spine
- 05Ankles & Balance
- 06Cool-Down
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00
Warm-up · 4 exercises
Warm-Up
0/ 4 done
A
Straight sets · 1 exercise
Aerobic Base
1 sets
B
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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Side-Lying Adductor Raise
2 × 12/side · rest 30s
0/2
Slow up, slower down. The groin trained in every single session, this one included.
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C
Superset · 2 exercises
Upper Back & Spine
5 sets
Quadruped Thoracic Rotation
2 × 10/side · rest 30s
0/2
Both directions, slow. Tracking a puck all season rotates the mid-back one way more than the other.
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Band Pull-Apart
3 × 20 reps · rest 30s
0/3
Arms straight, squeeze the shoulder blades. Undo a season in a crouch.
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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
Goalies
Keep the block moving.
← Previous sessionWeek 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.
That’s the last session of the program.Back to Goalies
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.