If you want to jump higher, sprint faster, and move with explosive power, your training needs to go beyond the basics. Strong legs alone won’t cut it—your body needs to produce force efficiently and absorb impact safely. That’s where these two powerhouse supersets come in.
This isn’t just about strength—it’s about building a foundation of stability, control, and power that translates directly to your sport. And the best way to do it? With the NordBench Band System.
Superset #1: Hamstring Curl + Banded Hip Thrust
Why It Works
Your hamstrings and glutes play a vital role in sprinting and jumping. Without strong hamstrings, your knee stability suffers, making you more prone to injuries. Without powerful glutes, your ability to explode off the ground is limited.
A 2015 study in The American Journal of Sports Medicine found that athletes with weak hamstrings were more likely to suffer hamstring strains. Strengthening the posterior chain reduces injury risk and improves performance in sprints, jumps, and explosive athletic movements.
How To Do It
-Secure your feet under the NordBench footplate.
-Engage your glutes and hamstrings as you lower your body toward the floor.
-Keep a straight line from your knees to shoulders.
-Use a controlled tempo, lowering for 3 seconds before coming back up.
🏋️ Banded Hip Thrust
-Position your upper back against the NordBench.
-Place a resistance band over your hips and anchor it under the bench.
-Press through your heels, driving your hips up while squeezing your glutes at the top.
-Lower back down slowly and repeat.
📋 Training Plan: 3 sets of 8-12 reps per exercise.
🌟 Related Read: How High Can the Average Person Jump? Here's How You Can Beat the Statistics
Superset #2: Banded Slant Board Squats + Leg Extension
Why It Works
Quad strength and knee stability are non-negotiable if you want to jump higher and accelerate faster. The vastus medialis oblique (VMO), a crucial muscle for knee alignment, plays a major role in protecting against ACL injuries.
A 2020 study in the Journal of Strength and Conditioning Research confirmed that athletes with stronger quads had better sprint acceleration and jump height, with reduced knee injury risk.
How To Do It
🏋️ Banded Slant Board Squats
-Stand on the slant board attachment of the NordBench.
-Attach a resistance band under the bench and hold it at shoulder height.
-Squat deep, keeping your chest up and knees tracking over your toes.
-Drive back up with control, focusing on quad engagement.
🏋️ Leg Extension
-Sit on the NordBench with your feet under the padded bar.
-Extend your legs fully, pausing at the top for peak contraction.
-Lower slowly back to the starting position.
📋 Training Plan: 3 sets of 8-12 reps per exercise.
🌟 Related Read: How to Improve Long Jump Performance and Unlock Explosive Power from Home
How To Track Your Progress
🏃 Test Your Sprint Speed – Set a marker at 10 or 20 meters and time yourself weekly.
🦵 Measure Your Vertical Jump – Test your jump height before and after 4 weeks of training.
📏 Track Your Rep Progression – Add bands, reps, or slow down your tempo for increased challenge.
🌟 Related Read: How to Increase Speed on Your Sprints
Why The NordBench Band System is a Game-Changer
✅ Full-Body Versatility – Strengthen quads, hamstrings, glutes, core, and posterior chain without bulky gym equipment.
✅ Adjustable Resistance – Scale your workouts with progressive overload using resistance bands.
✅ Compact, Space-Saving Design – No squat rack needed—this system is designed for home gym athletes.
✅ Sport-Specific Training – Whether you’re a sprinter, basketball player, or just training for explosive power, this system delivers results.
🌟 Related Read: Why You Should Work on Your Agility and Change of Direction
Final Thoughts
If you’re serious about jumping higher, sprinting faster, and unlocking explosive athleticism, these two supersets need to be in your training routine.
The NordBench Band System is the perfect tool to maximize your gains without needing a full gym setup. Ready to build speed and power? Train smarter, move better, and get results with the NordBench Band System.
Let’s get to work.
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