VIDEO DEMO
Light plate-loaded reverse Nordic
Progression of Reverse Nordic Curls
PROGRESSION · HOW TO DO IT
Light plate-loaded reverse Nordic
These steps are written specifically for the Light plate-loaded reverse Nordic. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Light plate-loaded reverse Nordic. Position the plate securely and begin with a load you can control without compensation.
- 02Move the pattern
Keep shoulders, hips, and knees in one line as you lean the whole body backward from the knees.
- 03Match the demand
Treat this version as the only progression; do not add load, range, and tempo at the same time.
- 04Finish with control
Reverse before the hips bend or low back arches, using the quads to pull yourself upright. Reverse only the range you own.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
KNEES & QUADS / 26
Light plate-loaded reverse Nordic
Sets: 3–4 · Reps: 5–10 controlled
Light plate-loaded reverse Nordic is a progression of Reverse Nordic Curls. Use the written card above for its exact setup and execution.
Long range: Long range means the target muscle is challenged as it reaches a longer position.
WHY IT EARNS A SPOT
Own the position,
then earn the load.
The body travels backward as one line, taking the knee from flexed toward a more open angle while the rectus femoris lengthens across both hip and knee.