Goblet Squat
3 × 8 reps · rest 1 min
0/3
Feet a little wider than a skater. Sit down between your heels and own the bottom before you add weight.
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Week 1 · Session A · Hips, Legs & Groin
A goalie’s off-ice work starts at the hips. Full-range squatting, a hinge learned with a kettlebell, side-to-side strength in the butterfly’s range, and the groin trained twice before you leave.
This week
Week 1 is about learning the shapes. Every rep is practice, so make every one look the same.
- 01Warm-Up
- 02Squat Pattern
- 03Frontal Plane
- 04Hinge & Pull
- 05Hip Control
- 06Cool-Down
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00
Warm-up · 6 exercises
Warm-Up
0/ 6 done
A
Straight sets · 1 exercise
Squat Pattern
3 sets
B
Superset · 2 exercises
Frontal Plane
4 sets
Cossack Squat
2 × 5/side · rest 45s
0/2
Bodyweight until the bottom is comfortable, then a light bell at the chest. The bent-leg heel stays down.
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Copenhagen Plank
2 × 10 s/side · rest 45s
0/2
Short lever, top knee on the bench. The single best thing a young goalie can do for the groin.
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C
Superset · 2 exercises
Hinge & Pull
6 sets
Kettlebell Deadlift
3 × 8 reps · rest 1 min
0/3
Hips back, flat back, bell between the heels. Stand up by squeezing the glutes, not by leaning back.
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Inverted Row
3 × 8 reps · rest 1 min
0/3
Chest to the bar, body straight — the upper back holds your stance in the third period.
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D
Superset · 2 exercises
Hip Control
4 sets
90/90 Lift-Off
2 × 5/side · rest 30s
0/2
Lift the back knee without leaning away. If it will not lift yet, that is the range you are building.
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Dead Bug
2 × 6/side · rest 30s
0/2
Low back pressed down the whole time. Slow arms, slow legs.
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CD
Cool-down · 3 exercises
Cool-Down
0/ 3 done
U14 Goalies
Keep the block moving.
This is the first session of the program.
Next session →Week 1 · Quick Feet & ReactionSpeed in the crease is a read plus a push. Hand-eye and footwork drills while the brain is fresh, lateral power in both directions, then balance and adductor work for a stance you can hold all game. Week 1 is about learning the shapes. Every rep is practice, so make every one look the same.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.
Track this session
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.