UNLOCK THE NORDIC CURL
The hardest lower body exercise
BULLETPROOF YOUR KNEES
Strengthen your hamstrings and calves
ANY STRENGTH LEVEL
Start at a higher incline to make it easier
ACCESSORY LIFTS
Includes lower back and core exercisesNORDIC CURL
(2 PROGRAMS)
These programs are designed to help you achieve the Nordic curl while building strength in your hamstrings, glutes, and lower back. Start with beginner drills that reduce the intensity, and progress to harder variations as your strength improves.
Level 1 requires no experience and will help you build toward a controlled Nordic negative. Level 2 will help you unlock your first Nordic curl and progress to multiple reps.
Note: The full Nordic curl can take a year or more to achieve. Each level can be repeated multiple times before progressing.
These programs run for six weeks with two lower body sessions per week.
Level 1: No prerequisites
Level 2: Able to control a Nordic curl negative over five seconds.
- Nordic bench
- Weight vest
- Resistance bands and somewhere to anchor
- Free weights recommended
THE B-BARS
THE BASEBAR
Perform any upper body exercise, but requires a little more floor space (35" x 39"). Setup in about 5 minutes and stores flat with rotating feet. Suitable for any level - easy to scale exercises with bands.
Primarily used for back/pulling exercises and doesn't require much floor space (33.5" x 35"). Setup in about 3 minutes and also stores flat with rotating feet. Suitable for any level - easy to scale exercises with bands.