Nordvember 2024

Rehab Renaissance

General Fitness, Functional Fitness

Coaches

Rayce Houser, PT, DPT, OCS, Joey Scambia, PT, DPT and SCS

Nordvember is a 5-day-per-week strength and conditioning program designed for fitness enthusiasts who are passionate about building full body strength while improving their Nordic curl. Each workout incorporates a Nordic curl variation, keeping this challenging and effective movement at the heart of the program. The structure follows a balanced push, pull, legs, push/pull, and legs format, ensuring well-rounded strength development throughout the month.

This program is ideal for individuals who love the community aspect of fitness and thrive on the motivation that comes from progressing together. Whether you're a seasoned athlete or just looking to challenge yourself, Nordvember will push you to new heights, improving not only your Nordic curl but your overall strength and resilience. Join us this November!

$5 / mo

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Benefits

Increased strength. Increased size. Improved ability to perform nordic curls.

Features

Programming 5 days per week

Daily strength training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbell // Resistance bands

Recommended

Cable Machine

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Winter is Coming

Warm-up Choice

1 x 10:00

Bench Press

5, 5, _ @ 75, 75, 60 %

Nordic Curl

3 x 2

DB Front Raise

3 x 15

DB Lateral Raise

3 x 15

DB Shrug

3 x 15

DB Farmer's Carry

3 x 40

Monday

House Baratheon

Walk

Tuesday

House Stark

Walk

Wednesday

The Kingsroad

Warm-up Choice

1 x 10:00

Bench Press

6, 4, 2, 6, 4, 2, 6, 4, 2 @ 65, 70, 75, 70, 75, 80, 75, 80, 85 %

DB Lateral Raise

3 x 20

DB Shrug

3 x 20

Tricep Rope Pulldowns

3 x 20

Nordic Curl ISO

Thursday

Ice and Fire

Warm-up Choice

1 x 10:00

Snatch Grip RDL

4 x 7 @ 75 %

Pull-Up

4 x 8

Band Assisted Nordic Curl

3 x 6

Barbell Upright Row

3 x 20

3 Way DB Bicep Curls

3 x 45

Friday

Direwolf

Warm-up Choice

1 x 10:00

Heels Elevated Front Squat

6, 4, 2, 6, 4, 2, 6, 4, 2 @ 65, 70, 75, 70, 75, 80, 75, 80, 85 %

Nordic Curl

5 x 1

DB Farmer's Carry

3 x 50

Saturday

Khal Drogo

Warm-up Choice

1 x 10:00

Close Grip Incline Press

4 x 7 @ 75 %

Inverted Row

3 x 15

DB Arnold Press

3 x 15

DB Front Raise

3 x 20

Band Pull-Apart

3 x 30

Nordic Curl ISO

3 x 15

Coaches

More from Rehab Renaissance

Rayce Houser, PT, DPT, OCS

Rayce is a board-certified orthopedic clinical specialist and currently works at ROKKE in Portland, Oregon. He graduated from Pacific University with his Doctorate of Physical Therapy in 2021 and then completed an orthopedic residency with the University of Maryland in 2022. Rayce also served as the strength and conditioning coach for 3 separate collegiate baseball programs over a 6 year period.

Joey Scambia, PT, DPT, SCS

Joey is a board-certified sports clinical specialist and currently works for Johns Hopkins All Children’s Hospital, treating student-athletes at IMG Academy in Bradenton, Florida. He obtained his Doctorate of Physical Therapy from the University of Rhode Island in 2021 and completed a Sports Residency at Johns Hopkins Hospital in 2022. Joey played Division 1 baseball at Northeastern University.

Closing Remarks

Make sure you cancel your subscription as soon as the month ends. We look forward to seeing you November and stay on the lookout for Chinuary in January 2025!

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