20 Minute Full Body Hockey Goalie Workout | Dumbbells

A 20-minute full body hockey goalie dumbbell workout if you like to do your off-ice goalie training at home.

Put those dumbbells in the basement to work this off-season.

This DB workout will give you noticeable improvements on the ice in your leg strength, balance, core stability and upper body strength.


A. LEG – Lunge Lateral To Balance 3 x 6ea (20X1)

A1. PULL – Contra DB Row 3 x 8ea (2012)

A2. CORE – Rotary Stabilization – Hand To Hand Pass 2 x 15ea (X0X0)


B. LEG – SL Squat To Tap 3 x 6ea (2011)

B1. PUSH – Renegade Row 3 x 8 (2012)

B2. DB Shoulder ER @ 90/90 2 x 10 (2011)


Happy Training,

Coach M


Here’s where you get the FREE program that gives you a 2-5” wider butterfly flare in 14 days or less – https://bit.ly/butterflyYT-D OR if you crave a deeper splits, then I have a FREE program for that too – https://bit.ly/splits9


Want to see how we can work together so you get exactly the off-ice training programs you need? Head over here to learn more – https://bit.ly/goalieprogram2


Don’t forget to say Hi ? on social: Instagram: http://instagram.com/goalietraining


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