Choose your tier. Each variation works the hamstrings through hip extension or knee flexion — from glute thrusts up to the full Nordic curl. Move under control through the full range for your tier, keeping your hips extended and core braced. Repeat for max reps.

Declare your tier before starting. Full range of motion every rep — no half reps. Nordic curls: lower under control to the floor and pull back up with the hamstrings; hands may only assist at the tier that allows the band. Most reps at your tier wins; a higher tier always outranks a lower one.

Difficulty tier + repetitions