Banded Clamshell
3 × 15/side · rest 45s
0/3
Heels together, open the knee, do not let the hips roll back.
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SPECIALTY PROGRAMS / HIP FLEXIBILITY
Week 2 · 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. Week 2 of 4 — build. The glute and Copenhagen work goes in. Earn the longer lever, never jump to it.
01Warm-Up02Glute Medius03Single-Leg Control04Asymmetry Block05Hip Control+1 more
Blocks
6
warm-up to cool-down
Exercises
14
movements
Sets
28
about 49 min
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Superset · 2 exercises
Glute Medius
6 sets
Banded Monster Walk
3 × 15 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 × 12/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
3 sets
Hip Airplane
3 × 6/side · rest 1 min
0/3
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
REST OF HIP FLEXIBILITY
VIEW PROGRAM →01Week 1 · 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 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.02Week 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.03Week 1 · Lateral Hip & AsymmetryWhen 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. 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.04Week 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.05Week 2 · 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 2 of 4 — build. The glute and Copenhagen work goes in. Earn the longer lever, never jump to it.06Week 3 · 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 3 of 4 — reinforce. Longest holds and the full unilateral block. Give the weaker side one extra set, every session.07Week 3 · 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 3 of 4 — reinforce. Longest holds and the full unilateral block. Give the weaker side one extra set, every session.08Week 3 · Lateral Hip & AsymmetryWhen 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. Week 3 of 4 — reinforce. Longest holds and the full unilateral block. Give the weaker side one extra set, every session.09Week 4 · 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 4 of 4 — hold the range you built and re-run the hip screener. Mobility moves first; asymmetry takes the full block to shift.10Week 4 · 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 4 of 4 — hold the range you built and re-run the hip screener. Mobility moves first; asymmetry takes the full block to shift.11Week 4 · Lateral Hip & AsymmetryWhen 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. 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.
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