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.
WarmupSuperset 1Superset 2Superset 3Daily Micro-Core+1 more
SECTIONS
6
BLOCKS
EXERCISES
26
MOVEMENTS
TOTAL SETS
48
~58' EST.
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00
● WARMUP
Warmup
EXERCISES
13
TOTAL SETS
23
01
Heat
02
Hip CARs
03
Ankle CARs
04
McGill Big 3
05
curl-up
06
side-plank
07
bird-dog
08
Lateral bounds (Heidens): (stick landings)
09
Cossack squats (controlled)
10
Adductor ISO squeeze (ball)
11
Knee-to-wall
12
Falling starts: m
13
Ramp sets
B
● SUPERSET
Superset 1
EXERCISES
2
TOTAL SETS
8
C
● SUPERSET
Superset 2
EXERCISES
2
TOTAL SETS
8
D
● SUPERSET
Superset 3
EXERCISES
4
TOTAL SETS
12
A13 SETS
Banded Lateral Lunges with Dumbbells
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A23 SETS
Copenhagen Plank
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A33 SETS
Barbell Hip Thrust
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A43 SETS
Slider Rollout
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E
● STRAIGHT SETS
Daily Micro-Core
EXERCISES
3
TOTAL SETS
3
E1
McGill curl-up
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E2
Side plank
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E3
Bird-dog
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CD
● COOLDOWN
Cool-Down
EXERCISES
2
TOTAL SETS
3
01
Knee-to-wall ankles
02
Couch stretch 45s/side