ON SEASON WORKOUTS / NOMADS PROGRAM
Monday – Upper Strength
Increase upper body power for stronger shots, checks, and on-ice stability. This workout blends pressing, pulling, and core stability work for elite on-ice performance.
WarmupSuperset 1Superset 2Superset 3Rollouts (Ab-Wheel or Stability Ball) [Video Example](https://www.youtube.com/watch?v=tlk3J1UUVt4)+1 more
SECTIONS
6
BLOCKS
EXERCISES
23
MOVEMENTS
TOTAL SETS
41
~59' EST.
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00
● WARMUP
Warmup
EXERCISES
12
TOTAL SETS
17
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
Band pull-aparts
10
Scap push-ups
11
Band external rotations (elbows at sides)
12
Ramp sets: Bench press 3–4 sets to working load (e.g., bar → 40%×5 → 60%×3 → 75%×2)
B
● SUPERSET
Superset 1
EXERCISES
2
TOTAL SETS
7
A14 SETS
Bench Press [Video Example](https://www.youtube.com/watch?v=rT7DgCr-3pg)
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A23 SETS
Face Pulls [Video Example](https://www.youtube.com/watch?v=rep-qVOkqgk)
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C
● SUPERSET
Superset 2
EXERCISES
2
TOTAL SETS
8
A14 SETS
Wide Pronated-Grip Pull-Ups [Video Example](https://www.youtube.com/watch?v=eGo4IYlbE5g)
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A24 SETS
Dumbbell Cuban Press [Video Example](https://www.youtube.com/watch?v=YlH1d4Z5iS8)
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D
● SUPERSET
Superset 3
EXERCISES
3
TOTAL SETS
11
A14 SETS
Lat Pulldown [Video Example](https://www.youtube.com/watch?v=CAwf7n6Luuc)
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A24 SETS
Med-Ball Russian Twists [Video Example](https://www.youtube.com/watch?v=wkD8rjkodUI)
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A33 SETS
Dumbbell Farmer’s Walk [Video Example](https://www.youtube.com/watch?v=5LHfPAuBBJ0)
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E
● STRAIGHT SETS
Rollouts (Ab-Wheel or Stability Ball) [Video Example](https://www.youtube.com/watch?v=tlk3J1UUVt4)
EXERCISES
1
TOTAL SETS
3
E13 SETS
Rollouts (Ab-Wheel or Stability Ball) [Video Example](https://www.youtube.com/watch?v=tlk3J1UUVt4)
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