90/90 Hip Switch
2 × 10/side · rest 30s
0/2
Rotate from the hip, not the low back. Sit tall the whole time.
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Week 4 · Session A · 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.
This week
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.
- 01Warm-Up
- 02Mobility Flow
- 03End-Range Strength
- 04Groin Entry
- 05Cool-Down
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Training away from the gym?
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00
Warm-up · 5 exercises
Warm-Up
0/ 5 done
A
Straight sets · 6 exercises
Mobility Flow
10 sets
Hip CARs
2 × 3 slow circles/side · rest 30s
0/2
The biggest circle you own — no pelvis shift to cheat the range.
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Half-Kneeling Couch Stretch
2 × 45 s/side · rest 15s
0/2
Tuck the tailbone and squeeze the down-glute BEFORE you lean.
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Adductor Rockback
2 × 10 reps · rest 30s
0/2
Long spine, sink straight back. A stretch, never a pinch.
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Pigeon / 90-90 External Rotation Hold
1 × 60 s/side · rest 15s
0/1
Stack the hips square and breathe into the back hip.
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Deep Squat Pry
1 × 60 s · rest 30s
0/1
Elbows press the knees out, chest up, heels down.
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B
Superset · 2 exercises
End-Range Strength
4 sets
90/90 Lift-Off
2 × 6/side · rest 45s
0/2
Lift the knee off the floor without leaning. This is what makes the range stick.
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Active Straight-Leg Raise
2 × 8/side · rest 45s
0/2
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
4 sets
Adductor Squeeze Isometric
4 × 15 s · rest 30s
0/4
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
Hip Flexibility
Keep the block moving.
← Previous sessionWeek 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.Next session →Week 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.
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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