Bulletproof Hamstrings

Google Sheet Workout Export

By Chris Stone

Experience Advanced (3+ years)
Time 36 minutes/day | 2 days/week
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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30%

 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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Description

Week 1 Overview

Day 3:

Rest

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Barbell Straight-Leg Deadlift
5 sets5 reps180s
2.Barbell Glute Bridge
3 sets10 reps120s
3.One Leg Lying Cable Hamstring Curl
3 sets10 reps120s

ExerciseSetsRepsRest
1.Split Stance Barbell Deadlift
6 sets5 reps180s
2.Kettlebell Swing
3 sets10 reps120s
3.Bodyweight Nordic Hamstring Curl

See Exercise Notes

3 sets10 reps120s

Date Created: 12/19/2018, UTC


Last Updated: 10/1/2021, UTC





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