Read before your first set
Use the setup and safety notes first. A stable anchor and controlled position are the starting point.
YOUR DOWNLOAD IS READY
Your 10-week plan is ready.
Download the same 7-page protocol that is attached to your email. Keep it on your phone and use it next to every training session.
Download the PDF
7 pages · optimised for mobile
START WITH CONTROL
A plan only works when you keep using it.
Use these three rules to turn the schedule into a routine, without rushing the range or volume.
Start below your limit
Leave room in every set. Progress should feel repeatable, not like a one-off maximum effort.
Track one variable
Record reps, range or assistance and only increase one of them at a time.
MAKE THE PLAN PRACTICAL
Train Nordic curls independently.
Nordbelt secures your feet at home, in the gym or on the field, so the protocol is easier to turn into a consistent routine.