Banded Clamshell
3 × 12/side · rest 45s
0/3
Heels together, open the knee, do not let the hips roll back.
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Week 1 · Session C · Lateral Hip & Asymmetry
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.
This week
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.
- 01Warm-Up
- 02Glute Medius
- 03Single-Leg Control
- 04Asymmetry Block
- 05Hip Control
- 06Cool-Down
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Training away from the gym?
Swap all 5 lifts that need gym kit for a home-gym or bodyweight version in one go.
00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Superset · 2 exercises
Glute Medius
6 sets
Banded Monster Walk
3 × 10 steps each way · rest 45s
0/3
Band at the ankles, stay low, no torso sway.
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B
Superset · 2 exercises
Single-Leg Control
6 sets
Lateral Step-Down
3 × 10/side · rest 1 min
0/3
Slow lower, knee tracks over the toe — no inward collapse.
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Single-Leg Glute Bridge
3 × 10/side · rest 1 min
0/3
Drive through the heel and keep the pelvis dead level.
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C
Superset · 2 exercises
Asymmetry Block
6 sets
Rear-Foot-Elevated Split Squat
3 × 8/side · rest 1:30
0/3
Control the descent; the back foot is for balance, not push. Weaker side gets an extra set.
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Single-Leg Romanian Deadlift
3 × 8/side · rest 1:15
0/3
Flat back, hips square to the floor. Weaker side gets an extra set.
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D
Straight sets · 1 exercise
Hip Control
2 sets
Hip Airplane
2 × 6/side · rest 1 min
0/2
Rotate the hip, not the spine. Control work, not a stretch.
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CD
Cool-down · 2 exercises
Cool-Down
0/ 2 done
Hip Flexibility
Keep the block moving.
← Previous sessionWeek 1 · Adductor Strength & Groin ArmourThe 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. 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.Next session →Week 2 · Mobility Flow & Internal RotationThe 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. Week 2 of 4 — build. The glute and Copenhagen work goes in. Earn the longer lever, never jump to it.
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.