Nordic curl your way to a better summer!
Only 5-10 minutes a day a few times a week and you will be feeling the benefits of Nordic curls! Over the next 10 weeks, Justin will be taking us through the Patterson et al 2011 Nordic Hamstring curl protocol.
New To Nordic curls? Think of this as a couch to 5k for Nordic curls. Justin will walk you through sets, reps, and frequency and give you scaling options to meet you exactly where you are at!
Are you with us? Maybe by the end, we will have the largest community of bulletproof hamstrings.
Let's Go! Week 1 - 1 day a week - 2 sets of 5 reps
This is a great intro week. Gives you some time to figure out exactly where your starting point is. You may feel sore a day or two after you do this workout but it should not last much longer than that!
Scaling Options: Easiest to hardest
1)Short-range Eccentrics
What to do: Slowly lower to a target off the ground that presents a good challenge while being able to execute good technique then push up with your hands.
Form: Try to keep your torso straight.
Form: Try to keep your torso straight.
Duration: Aim for 3-5 second hold for each rep
2) Isometrics - Don't overlook this as an option.
What to do: Slowly lower until you feel your hamstrings engage. pause in this position then return back up
Form: Try to keep your torso straight. When you feel yourself bending at your hips pause and that’s where you will perform the holds.
Form: Try to keep your torso straight. When you feel yourself bending at your hips pause and that’s where you will perform the holds.
Duration: Aim for 3-5 second hold for each rep
3) Nordspotter Eccentrics
What to do: After finding the right assistance that allows you to maintain good technique throughout the movement slowly lower down in a 3 count.
Form: Try to keep your torso straight
Form: Try to keep your torso straight
Duration: Aim for a 3-second decent
4) Eccentrics
What to do: Slowly lower down in a 3 count performing a Nordic Curl with good technique
Form: Try to keep your torso straight
Form: Try to keep your torso straight
Duration: Aim for a 3-second decent
5) Full-Range Nordic Curls - You savage!
What to do: With or without a NordSpotter, slowly lower to the ground like an eccentric Nordic curl. Once on the ground, squeeze your glutes and pull yourself back up with your hamstrings!
Form: Try to keep your torso straight
Form: Try to keep your torso straight
Find the level right for you and let's get after it!!
Your 10-week older self will thank you for your commitment to this :)