01
Heat
5 min brisk walk or easy jog reps
On Season Workouts / Nomads Program
Thursday – Lower Power & Lateral Resilience
Enhance leg drive, lateral quickness, and resilience against checks and direction changes. This workout combines heavy lifts, plyometrics, and lateral strength training for peak performance.
Sections
6
Exercises
26
Tracked sets
28
WarmupSuperset 1Superset 2Superset 3Daily Micro-CoreCool-Down
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01 / Warmup
Warmup
02
Hip CARs
03
Ankle CARs
04
McGill Big 3
05
curl-up
1 sets8/side reps
06
side-plank
1 sets20–30s/side reps
07
bird-dog
1 sets6/side reps
08
Lateral bounds (Heidens): (stick landings)
4 sets3/side reps
09
Cossack squats (controlled)
2 sets6/side reps
10
Adductor ISO squeeze (ball)
2 sets20s reps
11
Knee-to-wall
1 sets10/side reps
12
Falling starts: m
6 sets10 reps
13
Ramp sets
front squat 2–3 easy sets (bar speed focus) reps
02 / Superset
Superset 1
A1
Lateral Prowler Push
4 sets
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A2
Crossover Hurdle Jumps
4 sets3 per direction reps
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03 / Superset
Superset 2
A1
Barbell Front Squat
4 sets5 reps
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A2
180-Degree Squat Jumps
4 sets3 per side reps
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04 / Superset
Superset 3
A1
Banded Lateral Lunges with Dumbbells
3 sets5 per side reps
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A2
Copenhagen Plank
3 sets10s per side reps
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A3
Barbell Hip Thrust
3 sets10 reps
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A4
Slider Rollout
3 sets10 reps
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05 / Section
Daily Micro-Core
01
McGill curl-up
8/side reps
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02
Side plank
20–30s/side reps
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03
Bird-dog
6/side reps
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06 / Cooldown
Cool-Down
01
Knee-to-wall ankles
2 sets10/side reps
02