Goalkeepers: Core & Hypertrophy

Mega session

Warm-up/preparation

Unstable stick turkish get-ups

Volume

2×3 each arm

Passive hanging/single-arm hanging

Volume

3x30s total

1

Chin-ups

Volume

8 8 6 4
If easy go up in weight

2

Banded barbell press

Volume

8 8 7 6

3

Landmine row

Volume

8 8 6 6
2s pause at top

4

Plate lateral raises (to overhead)

Volume

3×7
Partner pertubations with band

5

Lateral Gambetta walks

Volume

6x10m
With aquabag

6

Straddle aquaball punches

Volume

6×6 throws
Partner throws balls to hit