90/90 Hip Switch
3 × 10/side · rest 30s
0/3
Rotate from the hip, not the low back. Sit tall the whole time.
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SPECIALTY PROGRAMS / HIP FLEXIBILITY
Week 3 · Mobility Flow & Internal Rotation
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. Week 3 of 4 — reinforce. Longest holds and the full unilateral block. Give the weaker side one extra set, every session.
01Warm-Up02Mobility Flow03End-Range Strength04Groin Entry05Cool-Down
Blocks
5
warm-up to cool-down
Exercises
16
movements
Sets
33
about 51 min
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 6 exercises
Mobility Flow
15 sets
Hip CARs
3 × 3 slow circles/side · rest 30s
0/3
The biggest circle you own — no pelvis shift to cheat the range.
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Half-Kneeling Couch Stretch
2 × 60 s/side · rest 15s
0/2
Tuck the tailbone and squeeze the down-glute BEFORE you lean.
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Adductor Rockback
3 × 12 reps · rest 30s
0/3
Long spine, sink straight back. A stretch, never a pinch.
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Pigeon / 90-90 External Rotation Hold
2 × 60 s/side · rest 15s
0/2
Stack the hips square and breathe into the back hip.
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Deep Squat Pry
2 × 60 s · rest 30s
0/2
Elbows press the knees out, chest up, heels down.
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B
Superset · 2 exercises
End-Range Strength
6 sets
90/90 Lift-Off
3 × 8/side · rest 45s
0/3
Lift the knee off the floor without leaning. This is what makes the range stick.
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Active Straight-Leg Raise
3 × 10/side · rest 45s
0/3
The down leg stays pinned. Hip separation is what a stride is made of.
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C
Straight sets · 1 exercise
Groin Entry
5 sets
Adductor Squeeze Isometric
5 × 20 s · rest 30s
0/5
Ball between the knees at about 70%. Start here if the squeeze test was sore.
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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 2 · 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 2 of 4 — build. The glute and Copenhagen work goes in. Earn the longer lever, never jump to it.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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