Nordic curls
3 sets of 3-5 slow lowers, 2 min rest. Slider curls if full Nordics are too hard.
- Slot
- Strength
- Focus
- Stability
- Time
- 10 min
- Intensity
- High
- Injury risk
- Moderate
- Equipment
- Floor space
How to do it
Kneel on a cushion with your ankles held down by a partner or under a heavy sofa. Keeping your body straight from knees to head, lower yourself toward the floor as slowly as you can, catch yourself with your hands, and push back up. Do 3-5 reps, 3 sets, with 2 minutes rest. Easier version: lie on your back with heels on a towel on a smooth floor, lift your hips, and slowly slide your heels out and back in (8 reps). Strong hamstrings make heel hooks safer.
When it fits
Training periods this block is tagged for in Blok Sessions.
- Base Build repeatable volume, movement quality and aerobic capacity.
- Strength Increase pulling and finger strength with controlled load.
- Power Develop explosive power, momentum and coordination.
- Power Endurance Sustain power output across repeated hard efforts.
- Endurance Extend time on the wall with efficient movement.
- Performance Peak for outcomes with mental focus and route reading.
- Deload Reduce load, restore tissue and mobility, stay moving.