Hamstring Health Awareness Month
Nordvember 2024
Nordvember is a dedicated month-long program focusing on hamstring health, awareness, and strength development through Nordic hamstring exercises. The program aims to educate participants on the importance of hamstring conditioning, reduce the risk of injury, and enhance athletic performance. Each weekday throughout November, participants will be guided through a specific Nordic hamstring variation, progressing in difficulty and targeting different aspects of hamstring strength and function.
Why Hamstring Health Matters:
The hamstrings are a crucial muscle group for athletic performance, stability, and injury prevention. Whether sprinting, jumping, or changing direction, the hamstrings play a key role in these movements. Strengthening the hamstrings, especially through eccentric training, is essential for:
1. Reducing Injury Risk: Weak or imbalanced hamstrings are more prone to strains and tears. Targeted training can help prevent these injuries.
2. Enhancing Performance: Stronger hamstrings contribute to better speed, agility, and power.
3. Improving Movement Efficiency: Balanced hamstring strength helps with overall coordination and movement mechanics, especially in running and jumping sports.
Program Structure
Weekly Themes: Each week focuses on a specific aspect of hamstring health and progression:
- Weeks 1 & 2: Basics & Variations - Introduction to basic Nordic hamstring curls and proper form.
- Week 2: Assisted and Limited Range - Get comfortable with the Nordic Variations with assistance and shortened ranges.
- Week 3: Eccentrics & Isometrics - Variations that emphasize the eccentric (lengthening) phase and static contractions to build control and power.
- Week 4: Maximal Effort/Minimal Assistance - Find out what your hamstrings are capable of with these max effort exercises.
Instagram Posts
At the start of each week, a demonstration of the five Nordic exercises for that week will be posted. These demonstrations will show correct form, common mistakes, and modifications for different fitness levels.
Daily Nordic Variations: Each weekday will have a different Nordic hamstring exercise, progressively increasing in difficulty and complexity. This ensures that participants:
- Build Strength Gradually: Starting with simpler exercises to build a strong foundation and progressing to more advanced variations.
- Prevent Overuse: By varying the exercises, the program prevents repetitive strain while still targeting the hamstrings.
- Enhance Muscle Adaptation: Different angles and movements stimulate varied muscle activation, promoting balanced strength.
Benefits of Joining Nordvember
- Learn Safe & Effective Techniques: Proper form is key, and Nordvember ensures participants learn how to perform each exercise correctly.
- Build a Routine: With daily variations, participants will develop consistency in their hamstring training.
- Engage with a Community: By sharing progress on social media, participants can connect with others, fostering a sense of community and motivation.
Nordvember is perfect for athletes, fitness enthusiasts, and anyone looking to improve their lower body strength, stability, and injury resilience. Whether you're just starting or have been training for years, this program will guide you through mastering one of the best exercises for hamstring health.
Level 1 Nordic Variations
3 Way Nordic Isometrics
Try these out to get comfortable with the Nordic Exercise! Pick one exercise to do each day you train!
Training Protocol: 3 sets. 8-10 reps. 3 days.
Assisted Razor Curls
Nordic Hinge
Level 2 Nordic Variations
These become a bit more difficult. Focus on control all the way through the range of motion. Pick one exercise to do each day you train!
Training Protocol: 3-4 sets. 6-8 reps. 3-4 days.
Nordic Pulse
Eccentric Only Nordic
Band Assisted Nordic to 18” Box/Bench