Skate Harder. Train Smarter.: 6-Week Off-Ice Hockey Hip, Groin & Low Back Strength Program (Fillable + Printable PDF)

Skate Harder. Train Smarter. is a 6-week off-ice hip, groin, and low back strength program for adult rec, beer league, and competitive hockey players. It trains what hockey asks of the body: strong inner thighs for hard strides, mobile hips for the crouch, trunk rotation for the shot, and the strength to stop and change direction. Built for hockey players, not a generic stretch sheet.

How it works

- Weeks 1-2, Inner Thighs & Level Hips: inner-thigh foam rolling, seated knee switches, knee-supported side planks, and kneeling band press-outs

- Weeks 3-4, Turning Core & Side Hips: banded hip extensions, slow reverse slider lunges, side-plank clamshells, and single-leg deadlifts

- Weeks 5-6, Stopping Strength & Groin: full inner-thigh side planks, lateral bounds with a 3-second stick, rotational chops, and athletic crouch snaps

- 4 sessions a week, about 25-35 minutes

- 3 check-in tests on Day 1, retested at the end of Weeks 2, 4, and 6

What's inside (15 pages, fillable PDF plus a printer-friendly version)

- Start Here page with your weeks, how hard to push, and space for your name, team, and goal

- 3 one-page phase sessions: one row = one move, with the dose, 2 short cues, and a DEMO button

- 3 baseline check-in tests with a fillable retest log

- 5-minute rinkside warm-up for the locker room and a post-game cool-down

- Fillable 6-week tracking calendar with session check-offs and weekly notes

- Want the why? section: what hockey asks of hips and groins, plus full technique notes for every phase

Equipment: a foam roller, a loop band, a long band with an anchor, a mat, a slider or towel, and a bench.

Who it's for: adult rec, beer league, and competitive skaters, goalies and skaters who want stronger hips for the season, and hockey parents who play too. Start any time during the season or in the off-season.

Simple to follow: a Start Here page, then one page per phase where one row = one move, with a big DEMO button next to each move. The technique notes, the science, and the full exercise library are in a Want the why? section at the back.

How you get it: instant PDF download right after purchase. Fill it in on your phone, tablet, or computer, or print it at home. US Letter size (prints fine on A4 too). Every exercise has a DEMO button linked to a YouTube demo video. Personal use only; please do not share or resell.

This is educational exercise guidance. It is not medical advice and not a substitute for evaluation or care from a physician or physical therapist. Results vary. Stop any exercise that causes sharp pain, and seek medical care for numbness, tingling, weakness, or pain that spreads or gets worse.

Designed by Joseph Lurus, NASM Certified Personal Trainer and Corrective Exercise Specialist in Homer, Alaska. Cover art and layout created with the help of AI tools.