4 weeks, 3 sessions a week, from the Specialty Programs collection. Start the whole program on the days you train, or open any session on its own.
Pick your training days and a start date. You can move any session later.
The reset session. Run the six mobility pieces as a flow, not as isolated stretches, then earn the range back with end-range lift-offs — passive range you cannot control is range you will not use on the ice.
The adductor longus is the single most-strained tissue in hockey, and adductor-strength programmes have one of the strongest injury-reduction signals in sport. This is the non-negotiable session: isometric, then eccentric, then the Copenhagen lever.
When the glute medius cannot stabilise, the adductor takes the lateral push — and that is how groins tear. This session makes the lateral hip do its own job, then hunts the side-to-side gap: differences over about 15% predict overload injury.
Each week runs sessions A to C. Open any one of them on its own.
Week 1 of 4 — reset. Flow and adductor isometrics only, and the rule that governs the whole block: stiffness yes, pain no. Anything that bites, back off the range and flag it for a physio.
Week 2 of 4 — build. The glute and Copenhagen work goes in. Earn the longer lever, never jump to it.
Week 3 of 4 — reinforce. Longest holds and the full unilateral block. Give the weaker side one extra set, every session.
Week 4 of 4 — hold the range you built and re-run the hip screener. Mobility moves first; asymmetry takes the full block to shift.
Ready when you are
Every session lands on your schedule, and any of them can be moved later.
