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.
WarmupSuperset 1Superset 2Superset 3Superset 4+1 more
SECTIONS
6
BLOCKS
EXERCISES
22
MOVEMENTS
TOTAL SETS
44
~56' EST.
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00
● WARMUP
Warmup
EXERCISES
10
TOTAL SETS
21
01
Heat
02
Hip CARs
03
Ankle CARs
04
McGill Big 3
05
Band pull-aparts
06
Scap push-ups
07
Band external rotations (elbows at sides)
08
Potentiation: Light med-ball chest pass
09
Lateral bounds (Heidens): (stick landings)
10
Falling starts: m
B
● SUPERSET
Superset 1
EXERCISES
2
TOTAL SETS
8
C
● SUPERSET
Superset 2
EXERCISES
2
TOTAL SETS
8
D
● SUPERSET
Superset 3
EXERCISES
3
TOTAL SETS
6
E
● SUPERSET
Superset 4
EXERCISES
2
TOTAL SETS
5
F
● STRAIGHT SETS
Daily Micro-Core
EXERCISES
3
TOTAL SETS
3
F1
McGill curl-up
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F2
Side plank
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F3
Bird-dog
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