THE ULTIMATE GUIDE TO YOUR first NORDIC CURL

Key Training Principles :

Progress through time under tension at close to end range is key

3-5 Rules: 3-5 reps / 3-5 sets/ 3-5s Time under tension

Focus on :

• Slow eccentric phase at end range

• ⁠Intense Isometric at end range

• ⁠Regress if unable to maintain longer than 3s

• Stay within 2-5 rep range

Main exercises:

⁠• Floor slider curl - 2 legs to 1 leg to w/ load

• ⁠Razor curl progress w/ load

• ⁠Harop curl progress w/ range of motion

Supplementary exercises:

• 1 leg Hamstring curl (Machine)

• Loaded Back Extension

• ⁠1 leg Back Extension

• ⁠Loaded 1 leg reverse plank

• ⁠1 leg stiff-leg RDL

Final Phase: (3-5s ecc then progress to iso)

• Band assist Nordic curl

• ⁠Ecc only Nordic curl

• ⁠Full Nordic in reduced ROM

• ⁠Ecc Full Nordic

• ⁠Full Nordic

Important !

• Keep all exercises time under tension (TUT) between 3s-5s and in 3-5 rep range

• ⁠Intensity over reps & volume

• ⁠Rest 48 hours between session

• ⁠Train posterior chain at least 2-3 times a week

• ⁠Listen to the body and be patient with the process

Now let's go after it!

Coach K