Goal —The Program Goal 8 — own bodyweight, no band
The problem
You like Nordic Curls but feel stuck and still need the band. The band reduces load — leaning on it indefinitely stalls progress. The fix isn't "try harder," it's to progress the variables the band is masking: tempo, range, leverage, and volume.
"Same weight and same reps with better form = progress." — Uncommon Sense Bodybuilding §6.5
Why the band keeps you stuck
A band assists most exactly where you're weakest (the mid-range). That means the band hides the part you most need to train. Weaning off = systematically removing assistance while keeping the rep controlled.
The roadmap (move on when the current step is smooth for the target)
Step 1 — Eccentric control, band assist (where you are)
Lower as slowly as possible (aim 4–6 s), let the band help only at the very end. Push off the floor with hands to reset. Target: 3 × 5 with a smooth 5 s negative.
Step 2 — Reduce band tension
Same slow eccentrics, but thinner band / less pre-stretch every 1–2 weeks. Progress by removing assistance, not adding reps. Target: smooth 5 s negatives on a light band.
Step 3 — Banded → no band, eccentric only
Drop the band. Control the descent as far as you can, then bail to the floor and hand-push back up. Each week, catch yourself a little deeper. Target: control to ~halfway, no band.
Step 4 — Extend the controlled range
Keep lengthening the range you can lower under control toward the floor. Track the "break point" (where you lose it) — that number going down is the progress. Target: control to ~3/4 range.
Step 5 — Full eccentric, assisted concentric
Full slow descent to the floor, then push up with your hands to reset (don't fight the concentric yet). 3 × 5–6. Target: full-range controlled negatives.
Step 6 — First full reps
Once a full slow negative is easy, try to pull yourself back up with the hamstrings at the bottom — even an inch counts. Grease it. Target: 1 → 3 full bodyweight Nordics.