How to Nordic Hamstring Curl Part 2 - Best Nordic Curl Progression - Knees Over Toes Guy Exercises

[@ThePetieProject]

Check out The Tib Factory, where I supply workout equipment for the ATG system and knees over toes training including the Tib Blaster and The Tib Factory Slant Board. thetibfactory.com/ Link to Weighted Vest amzn.to/3ynmpMs Link to Pullup Bands amzn.to/2SM4obj If you missed part 1 in the Nordic Curl series you can find it here kzbin.info/www/bejne/f3ythYSIbbein9E Subscribe to The Petie Project for new videos every week. Thanks for watching!

[@ambruszoltan752]

Now we need the specifics of this fantastic bench build. Keep up the great work! :)

[@ThePetieProject]

Thanks! I plan to do a DIY nordic bench video in the future!

[@blacktaxi2d]

great video, patiently waiting on the next one for how to DIY make this nordic bench you have! having the shins touching the pad the whole time makes an insane difference on this exercise. hope to see it soon!

[@ThePetieProject]

Thanks! Agreed about the shins touching making a big difference. It's way more comfortable and you can put much more intent into the pulling motion.

[@4000angels]

Another awesome video. Thank you.

[@ThePetieProject]

Glad you enjoyed it!

[@landerhendrickx3522]

Congrats man!!

[@ThePetieProject]

Thanks!

[@edwardo2436]

Excellent video thanks

[@ThePetieProject]

You're welcome!

[@Ikari0]

Straight to the point and really informative. Having an actual (tested) workplan is awesome, thanks!

[@ThePetieProject]

You're welcome! Thanks for watching!

[@mcsignson]

thanks for sharing this update. way to go working on advancing the progress

[@ThePetieProject]

no problem! thanks for watching!

[@therandlecycle1337]

Wow ...amazing progress. Stud!!

[@ThePetieProject]

Thanks!

[@michaelarobertson2]

Petie, great videos. Did you notice any increase in your vertical leap after improving on the nordics? Sprinting speed? Thanks.

[@ThePetieProject]

Hey Mike, untested so far. Definitely feeling subjectively more stable and powerful. I sent you an email response with more details to your question about vertical!

[@michaelarobertson2]

@@ThePetieProject Petie, thanks for your response! I'm gonna build a nordic board and test this out, I'll let you know what I find in a few months. Keep up the great work!

[@ThePetieProject]

Great! Let me know how it goes!

[@nickvandersluys92]

Great video 👍🏼

[@ThePetieProject]

Thanks!

[@ChiraagDave-fp7jy]

What was the lightest band (what weight resistance) were you using before you were able to do full range unassisted nordics?

[@ThePetieProject]

Whatever the lightest is in a standard 4 pack. Can't remember the lb range

[@JaxonHaze]

Did y’all get a new dog? I didn’t recognize that little fluffy one hahaha

[@ThePetieProject]

just watching her for a friend!

[@JaxonHaze]

Nice! She’s a floofer

[@joseakajcp]

Awesome video! Will definitely try this progression. Have you noticed an increase in your vertical since improving/mastering on the nordic curl?

[@ThePetieProject]

Thanks! Let me know how it goes! I haven't done any specific vertical jump testing but my knees are definitely feeling more stable/powerful.

[@copernicus99]

Nice video, thanks! I used to do these on a GHR machine, but unfortunately no longer have access to one. I started doing them in the DIY way you described but then I developed some pain and instability around my knee, so have stayed away from these for a few weeks. They are taxing. Question: why aim for 5 reps, instead of say, 10 reps, but with reduced load (increased resistance band tension)? Thanks!

[@ThePetieProject]

I targeted 5 reps for my specific goal of increasing strength and gaining the ability to do 5 clean bw. 10 reps with more assistance would be fine. You can see in my first progression video that I started with higher reps to build this up.

[@copernicus99]

@@ThePetieProject Ok, thanks!

[@tagewright6714]

You describe the workouts as workout 1 through 10 with five reps. How many sets are you doing in each workout?

[@ThePetieProject]

Only one working set per workout. The rest are warmups for the top set

[@MrJaxonD23]

Great video, hadn't been training these in a while and I did something similar to workout one. I had too small of a band to start and did 2 reps then 3 reps with a thicker band then back to the original one for another three rep. Do you do these at the end of a knees over toes type workout?

[@ThePetieProject]

Thanks! I mix up when I do them in the workout. They were a major focus for me before this video so I put them first in the workout. Right now I'm focusing more on a few other movements and am in a de-load phase on the Nordics so I have them a bit later in the workout. Yes, I am pairing with other KOT type movements!

[@n0v494]

How to do it without a band?

[@ThePetieProject]

The band's are a great investment. You will find much more use for them than just nordics. If there is no way you are going to buy a band you can either drop and catch yourself, limit the range if motion more by elevating your hips, or use a ball or stick for support as you lower. The progress with the bands is much more measurable

[@n0v494]

@@ThePetieProject broo sry for the late reply, I wrote a short not detailed question and u wrote a whole paragraph, I really appreciate it man thanks.

[@ThePetieProject]

@@n0v494 no worries. Hope it helps!

[@lukab3309]

thanks for sharing. I just got my 1st non-assisted full ROM nordic today, following for the most part your earlier progression video. how long did it take you from being able to do one or two reps with pause at the bottom to getting a first rep without the pause? and then from that first non paused rep to 5 levitating reps like this? did you get this in just 10 workouts, so like in about 2 months? can't believe you're making progress with just one working set... I've been doing 4 sets in 3-5 rep range, followed by another 3 sets in the 6-8 rep range with a thicker band. the reasoning being to try and get both strength and hypertrophy gains at the same time. doing that once a week I'm able to recover and make progress week to week, so I'm probably responding better to higher volume. but will try to lower the volume now that intensity is skyrocketing, and especially if I see I'm not fully recovering etc. this is such a great movement for one's posterior chain, I love them!

[@ThePetieProject]

So glad to hear you are making progress! I took a couple of weeks off from the Nordic after filming my first video and then did a few maintenance sets for a while with the bands mixing up both pause at the bottom and no pause with bands. After a couple months I got serious about wanting to progress them again, built my Nordic bench, and came up with my new periodization scheme that you see in this video. The 10 workout progression shown in the video took me 10 weeks to complete. If you are responding well to more volume keep listening to your body. I personally see much more benefit in the Nordic with less volume and max intent, even if that means only 1 working set like I outline in this progression. As far as your question about the pause in the bottom vs the levetitatin reps with no touch...For me, 4 pause reps full rom translated to around 1 levitating rep with no pause. I was able to squeak out 2 for the first video but that was absolute max effort. The 5 set for me in this video was absolute max effort as well. I think the pause reps are critical for safely building Rom but feel that the levitation reps will have more of a carry over to athletisicm and acl protection since you are able to full stop and reverse your own momentum at maximum range of motion. Keep me posted on how you are progressing, the Nordic curl is an amazing movement!

[@lukab3309]

@@ThePetieProject thanks, I owe the progress in good part to your well thought out 1st progression vid. I wasted several month before that without making tangible and measurable progress, and might have given up if I hadn't had the luck to find your channel I just introduced a new setup this week and will play around with volume and intensity going forward. it looks not unreasonable to aim for 5 no-pause reps with good form, like you show here, till the year end. so that will be the next goal for the rest of 2021 now

[@ThePetieProject]

@@lukab3309 Great goal, you got this!