It took us four months of discussions, designing, and testing with world experts on the Nordic curl to bring you our 10-week Zero to Hero Nordic Curl Program!
This program will progress you through three phases objectively. You will have tests you need to complete to move through each phase, and these tests will ensure you're making progress.
Four Tests to Ensure You Are Safe to Start Trying Nordic Curls
Phase 1: Preparing Your Hamstrings
Not everyone should jump right into Nordic curls. In this phase, we focus on building up your hamstring strength to prepare you for Nordic curls.
This phase features:
- Prone and standing hamstring curl options with and without the OmniBands!
- Elephant walks
- Hamstring-biased glute bridges
- Nordic curl isometrics
- And more!
Phase 2: Let's Start Nordic Curling
In this phase, we will build off Nordic curl isometrics and add short-range Nordic curls.
If you have the OmniBands, we will send you a unique program with faster progression through the full range of motion.
This phase features:
- Prone and standing hamstring curl options with and without the OmniBands!
- Hamstring-biased glute bridges (double and single leg)
- Nordic curl isometrics
- Elephant walks
- Nordic curls to target
- And more!
Phase 3: Achieving the Perfect Rep
This is where we tie it all together and push for our first perfect rep!
This phase features:
- Prone and standing hamstring curl options with and without the OmniBands!
- Hamstring-biased glute bridges (double and single leg)
- Nordic curl isometrics
- Nordic curls to target
- Full-range eccentrics
- Elephant walks
- RDLs
- And more!
This program is designed for anyone to do without equipment.
A Nordstick and OmniBands will make this easier, but they're not necessary.
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