ON SEASON WORKOUTS / NOMADS PROGRAM

Wednesday – Upper Hypertrophy & Power

Build muscle size and explosive strength for harder shots and faster stick handling. This workout blends upper‑body hypertrophy work with power‑focused movements.

WarmupSuperset 1Superset 2Single ExercisesDaily Micro‑Core

SECTIONS

BLOCKS

EXERCISES

MOVEMENTS

TOTAL SETS

~48' EST.

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● WARMUP

Warmup

EXERCISES

TOTAL SETS

Heat

5 min brisk walk or easy jog reps

Hip CARs

Ankle CARs

McGill Big 3

curl‑up

1 sets8/side reps

side‑plank  s/side

1 sets20–30 reps

bird‑dog

1 sets6/side reps

Lateral bounds (Heidens): (stick landings)

4 sets3/side reps

face pulls

2 sets15 reps

prone Y‑T‑W each

1 sets8 reps

band external rotation at 90° abduction

2 sets10 reps

Potentiation: light med‑ball overhead slams (snappy)

2 sets3 reps

Ramp sets

first pressing/rowing moves 2–3 easy sets (e.g., dumbbell incline press) reps

● SUPERSET

Superset 1

EXERCISES

TOTAL SETS

A14 SETS

Wide Pronated‑Grip Pull‑Ups

4 sets6–8 reps

▶ How-to

A24 SETS

Dumbbell Cuban Press

4 sets9–12 reps

▶ How-to

● SUPERSET

Superset 2

EXERCISES

TOTAL SETS

A13 SETS

Incline Dumbbell Press

3 sets8–12 repsRest 75–90s

▶ How-to

A23 SETS

Chest‑Supported Dumbbell Row

3 sets8–12 repsRest 75–90s

▶ How-to

● STRAIGHT SETS

Single Exercises

EXERCISES

TOTAL SETS

D13 SETS

Lat Pulldown (Neutral Grip)

3 sets10–12 repsRest 60–90s

▶ How-to

D23 SETS

Lateral Raise + Rear‑Delt Fly

3 sets12–15 each repsRest Minimal between movements

▶ How-to

D33 SETS

Suitcase Carry

3 setsRest 60–90s

▶ How-to

● STRAIGHT SETS

Daily Micro‑Core

EXERCISES

TOTAL SETS

McGill curl‑up

8/side reps

Side plank  s/side

20–30 reps

Bird‑dog

6/side reps

Wednesday – Upper Hypertrophy & Power

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