SPECIALTY PROGRAMS / HIP FLEXIBILITY

Week 4 · Adductor Strength & Groin Armour

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. 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.

Warm-UpAdductor LadderLoaded Frontal PlaneTrunkCool-Down

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~40' EST.

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● WARMUP

Warm-Up

EXERCISES

TOTAL SETS

Stationary Bike

1 sets5 min repsWarm tissue moves. Cold tissue argues.Rest 0

Glute Bridge

1 sets15 repsWake the glutes before you ask the hips for range.Rest 0

World's Greatest Stretch

1 sets5/side repsRest 0

Half-Kneeling Ankle Rock

1 sets10/side repsHeel down — the ankle feeds the hip.Rest 0

Banded Clamshell

1 sets12/side repsLight band. This is activation, not the working set.Rest 0

● STRAIGHT SETS

Adductor Ladder

EXERCISES

TOTAL SETS

B14 SETS

Adductor Squeeze Isometric

4 sets15 s repsAlways the opener. If this is tender today, do only this and stop.Rest 30

B23 SETS

Side-Lying Adductor Raise

3 sets10/side repsLift the bottom leg, lower it slowly — the lowering is the work.Rest 45

B33 SETS

Copenhagen Plank

3 sets25 s/side repsKnee on the bench to start; move toward the ankle as the weeks go. Never rush the lever.Rest 60

● SUPERSET

Loaded Frontal Plane

EXERCISES

TOTAL SETS

A12 SETS

Cossack Squat

2 sets8/side repsBodyweight in week 1, then hold a light kettlebell at the chest.Rest 60

A23 SETS

Cable Hip Adduction

3 sets12/side repsSlow out, strong in. Direct loading is what actually changes the tissue.Rest 60

● STRAIGHT SETS

Trunk

EXERCISES

TOTAL SETS

D12 SETS

Side Plank

2 sets30 s/side repsThe groin cannot be strong under a trunk that folds.Rest 45

● COOLDOWN

Cool-Down

EXERCISES

TOTAL SETS

Supine Figure-Four Stretch

1 sets45 s/side repsRest 0

Seated Straddle (Pancake)

1 sets60 s repsSit tall first, then reach. Never round to fake range.Rest 0

Week 4 · Adductor Strength & Groin Armour

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