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.

Sections

Exercises

Tracked sets

WarmupSuperset 1Superset 2Single ExercisesDaily Micro‑Core

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01 / Warmup

Warmup

13 exercises

Heat

5 min brisk walk or easy jog reps

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

Exercise demo

face pulls

2 sets15 reps

Exercise demo

prone Y‑T‑W each

1 sets8 reps

Exercise demo

band external rotation at 90° abduction

2 sets10 reps

Exercise demo

Potentiation: light med‑ball overhead slams (snappy)

2 sets3 reps

Exercise demo

Ramp sets

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

Exercise demo

02 / Superset

Superset 1

2 exercises

Wide Pronated‑Grip Pull‑Ups

4 sets6–8 reps

Exercise demo

Dumbbell Cuban Press

4 sets9–12 reps

Exercise demo

03 / Superset

Superset 2

2 exercises

Incline Dumbbell Press

3 sets8–12 repsRest 75–90s

Exercise demo

Chest‑Supported Dumbbell Row

3 sets8–12 repsRest 75–90s

Exercise demo

04 / Section

Single Exercises

3 exercises

Lat Pulldown (Neutral Grip)

3 sets10–12 repsRest 60–90s

Exercise demo

Lateral Raise + Rear‑Delt Fly

3 sets12–15 each repsRest Minimal between movements

Exercise demo

Suitcase Carry

3 setsRest 60–90s

Exercise demo

05 / Section

Daily Micro‑Core

3 exercises

McGill curl‑up

8/side reps

Side plank  s/side

20–30 reps

Bird‑dog

6/side reps

Wednesday – Upper Hypertrophy & Power

Warmup

Heat

Hip CARs

Ankle CARs

McGill Big 3

curl‑up

side‑plank s/side

bird‑dog

Lateral bounds (Heidens): (stick landings)

face pulls

prone Y‑T‑W each

band external rotation at 90° abduction

Potentiation: light med‑ball overhead slams (snappy)

Ramp sets

Superset 1

Wide Pronated‑Grip Pull‑Ups

Dumbbell Cuban Press

Superset 2

Incline Dumbbell Press

Chest‑Supported Dumbbell Row

Single Exercises

Lat Pulldown (Neutral Grip)

Lateral Raise + Rear‑Delt Fly

Suitcase Carry

Daily Micro‑Core

McGill curl‑up

Side plank s/side

Bird‑dog

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side‑plank  s/side

Side plank  s/side