Bodyweight Squat
2 × 10 reps
0/2
Three seconds down, stand up fast.
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First Session · 18 min, no equipment
About 18 minutes, bodyweight only, in a space the size of a hallway. Two short circuits for the single-leg strength, groin and skating stance every stride is built on. Every new plan opens on it: log it and your plan is under way.
- 01Warm-Up
- 02Legs & Groin
- 03Stride & Trunk
- 04Cool-Down
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Signing in starts the session clock, keeps your weights and reps as you go, restores an unfinished draft, repeats last week’s numbers in one tap, and saves the workout to your history.
00
Warm-up · 4 exercises
Warm-Up
0/ 4 done
A
Superset · 3 exercises
Legs & Groin
6 sets
Single-Leg Glute Bridge
2 × 8/side
0/2
Drive through the heel and keep the hips level.
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Side-Lying Adductor Raise
2 × 8/side · rest 45s
0/2
Lift the bottom leg. The inside of the thigh does the work.
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B
Superset · 3 exercises
Stride & Trunk
6 sets
Lateral Bound
2 × 4/side
0/2
Push off like a stride, land on the other leg and hold it for two. Small and controlled beats far.
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Side Plank
2 × 20 s/side
0/2
One straight line from head to heel.
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Dead Bug
2 × 6/side · rest 45s
0/2
Ribs down. The lower back stays on the floor.
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CD
Cool-down · 2 exercises
Cool-Down
0/ 2 done
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.