01
Heat
5 min brisk walk or easy jog reps
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.
Sections
6
Exercises
23
Tracked sets
29
WarmupSuperset 1Superset 2Superset 3Rollouts (Ab-Wheel or Stability Ball) [Video Example](https://www.youtube.com/watch?v=tlk3J1UUVt4)Daily Micro-Core (4 sets continuous)
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01 / Warmup
Warmup
02
Hip CARs
03
Ankle CARs
04
McGill Big 3
05
curl-up
1 sets8/side reps
06
side-plank
1 sets20–30s/side reps
07
bird-dog
1 sets6/side reps
08
Lateral bounds (Heidens): (stick landings)
4 sets3/side reps
09
Band pull-aparts
2 sets15 reps
10
Scap push-ups
1 sets12 reps
11
Band external rotations (elbows at sides)
2 sets12 reps
12
Ramp sets: Bench press 3–4 sets to working load (e.g., bar → 40%×5 → 60%×3 → 75%×2)
10 reps
02 / Superset
Superset 1
A1
Bench Press [Video Example](https://www.youtube.com/watch?v=rT7DgCr-3pg)
4 sets5–6 repsRest 2–3 min after A1
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A2
Face Pulls [Video Example](https://www.youtube.com/watch?v=rep-qVOkqgk)
3 sets12–15 repsRest 60–90s after A2
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03 / Superset
Superset 2
A1
Wide Pronated-Grip Pull-Ups [Video Example](https://www.youtube.com/watch?v=eGo4IYlbE5g)
4 sets6–8 repsRest 60s after B1
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A2
Dumbbell Cuban Press [Video Example](https://www.youtube.com/watch?v=YlH1d4Z5iS8)
4 sets9–12 repsRest 90s after B2
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04 / Superset
Superset 3
A1
Lat Pulldown [Video Example](https://www.youtube.com/watch?v=CAwf7n6Luuc)
4 sets9–12 repsRest 60s before C2
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A2
Med-Ball Russian Twists [Video Example](https://www.youtube.com/watch?v=wkD8rjkodUI)
4 sets20s repsRest 90s before C3
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A3
Dumbbell Farmer’s Walk [Video Example](https://www.youtube.com/watch?v=5LHfPAuBBJ0)
3 sets30s repsRest 90s after C3
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05 / Section
Rollouts (Ab-Wheel or Stability Ball) [Video Example](https://www.youtube.com/watch?v=tlk3J1UUVt4)
01
Rollouts (Ab-Wheel or Stability Ball) [Video Example](https://www.youtube.com/watch?v=tlk3J1UUVt4)
3 sets8–10 repsRest 60–90s
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06 / Section
Daily Micro-Core (4 sets continuous)
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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