01
Heat
5 min brisk walk or easy jog reps
On Season Workouts / Nomads Program
Sunday – Lower Strength
Develop powerful, stable legs for explosive skating and better balance on the ice. This lower-body strength day blends heavy lifts, plyometrics, and core work to maximize power transfer and on-ice resilience.
Sections
6
Exercises
22
Tracked sets
27
WarmupSuperset 1Superset 2Superset 3Superset 4Daily Micro-Core
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01 / Warmup
Warmup
02
Hip CARs
03
Ankle CARs
04
McGill Big 3
05
Band pull-aparts
2 sets15 reps
06
Scap push-ups
1 sets12 reps
07
Band external rotations (elbows at sides)
2 sets12 reps
08
Potentiation: Light med-ball chest pass
2 sets3 reps
09
Lateral bounds (Heidens): (stick landings)
4 sets3/side reps
10
Falling starts: m
6 sets10 reps
02 / Superset
Superset 1
A1
Trap-Bar Deadlift
4 sets5 reps
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A2
Vertical Jump
4 sets5 reps
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03 / Superset
Superset 2
A1
Lateral Step-Ups
4 sets5 per leg reps
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A2
Lateral Hurdle Hops
4 sets3 hops per direction reps
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04 / Superset
Superset 3
A1
Barbell Romanian Deadlift
2 sets8 repsRest 10s before C2
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A2
Hanging Leg Raise
2 sets12 repsRest 10s before C3
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A3
Plank
2 sets60s reps
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05 / Superset
Superset 4
A1
Copenhagen Plank
2 sets20–30s per side reps
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A2
Rear-Foot Elevated Split Squat
3 sets6 per leg reps
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06 / 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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