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Bulletproof Hamstrings

By Chris Stone

Experience
Intermediate (2-3 years)
Time
48 minutes/day | 2 days/week
Good for
Athletic Performance, Build Muscle
Equipment
Barbell, Bodyweight, Cable, Kettlebell
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
Description

 For many people, especially athletes, the hamstring can be an area at risk. Many sport people tend to overdevelop the glutes and quadriceps due to the explosivity of their activites. This can place the hamstring at a higher risk of injury and in many sports, the most common injury site is the hamstring. There is a great importance in developing your hamstrings as they help to stabilise the knee and specifically have an impact on one of the main ligaments of the knee - the Anterior Cruciate Ligament (ACL). If this structure is damaged, it can leave you sidelined for a prolonged period and in some cases, you may require surgery to repair. I hope this helps to highlight the importance of building strong hamstrings. The following program is designed for those who either are returning from a hamstring injury and are looking to rebuild strength or for those who play sport regularly and are looking to avoid injury. The program will predominantly focus on hamstring exercises - however, other muscles including the glutes and calves with be utilised. This program can be repeated for a number of weeks depending on your stage of recovery from injury and you progress with the program. There are only 2 sessions per week to focus on - this has been done so that this program can compliment any other strength program or sports training that you may also be involved in.  

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Workout Overview

Week 1

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest



Barbell Straight-Leg Deadlift demonstrationPlay Barbell Straight-Leg Deadlift demonstration
5 sets, 5 reps, (rest 180s)
Show Alternative Exercises
Barbell Glute Bridge demonstrationPlay Barbell Glute Bridge demonstration
3 sets, 6, 8, 10 reps, (rest 120s)
Show Alternative Exercises
One Leg Lying Cable Hamstring Curl demonstrationPlay One Leg Lying Cable Hamstring Curl demonstration
3 sets, 6, 8, 10 reps, (rest 120s)
Show Alternative Exercises

Split Stance Deadlift demonstrationPlay Split Stance Deadlift demonstration
6 sets, 5 reps, (rest 180s)
Show Alternative Exercises
Kettlebell Swing
3 sets, 6, 8, 10 reps, (rest 120s)
Show Alternative Exercises
Nordic Hamstring Curl (Bodyweight) demonstrationPlay Nordic Hamstring Curl (Bodyweight) demonstration
3 sets, 6, 8, 10 reps, (rest 120s)
-Add weight if needed
Show Alternative Exercises

Date Created: 12/19/2018, UTC


Last Updated: 1/25/2020, UTC

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