Hamstring Muscle Strain, Injury, Pull, Pain, Management, and Corrective Exercise

Average Weekly Training Hours 02:19
Training Load By Week
Average Weekly Training Hours 02:19
Training Load By Week

CertsDesigned for: The Athlete that is suffering from chronic Hamstring Pain, Instability, and Tightness. This plan is designed to work in conjunction with a good training program so that you can stay the course with your normal training/coaching.

 


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise, and have the time available to be consistent


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
0:30:00
Hamstring Initial Rehab Week 1 Day 1

SESSION GOALS: Decrease inflammation/stimulate healing through exercise.

Warm-Up/Mobility:

Hamstring Stretch: 3sets of 2-3 minutes
https://youtu.be/MLTA3oLr8Eo
Foam Rolling IT-Band: 5 Minutes
https://youtu.be/5rZPflJcyyI
Quad/Hip Flexor Stretch: 5 Minutes
https://youtu.be/-76-II5UQME

Strength:

4 Way Hip: 4x10
https://youtu.be/Y1PL4nTPegw
Swiss Ball Hamstring Curls: 4x10
https://youtu.be/oSBXmsS72R0

Sample Day 3
0:30:00
Hamstring Initial Rehab Week 1 Day 2

SESSION GOALS: Decrease inflammation/stimulate healing through exercise.

Warm-Up/Mobility:

Hamstring Stretch: 3sets of 2-3 minutes
https://youtu.be/MLTA3oLr8Eo
Standing Quad 3 set of 2-3 minutes
https://youtu.be/TKwuZ1J3ttA
Cross Over ITB 3 set of 2-3 minutes
https://youtu.be/rqE84w_As3Y

Strength:

4 way hip: 4x10
https://youtu.be/Y1PL4nTPegw
Forward Step Up: 4x10
https://youtu.be/z_NWFz1XLLU
Lateral Step Up: 4x10
https://youtu.be/Yev86_-GJZA

Sample Day 5
0:30:00
Hamstring Initial Rehab Week 1 Day 3

SESSION GOALS: Decrease inflammation/ stimulate healing through exercise.

Warm-Up/Mobility:

Piriformis foam roll: 3 sets of 2-3 minutes
https://youtu.be/1L5Jtuzxmf4
Glute Stretch: 3 set of 2-3 minutes
https://youtu.be/-BJLqyJzvx8
Hamstring Stretch: 3 set of 2-3 minutes
https://youtu.be/MLTA3oLr8Eo

Strength:

Clamshells: 4x10
https://youtu.be/T3gsuLyHrcs
Donkey Kicks: 4x10
https://youtu.be/g8bViA1NAx0
Lateral Band Walks: 4x10
https://youtu.be/vNyqn44W50g
Single Leg RDL's: 4x10
https://youtu.be/oiQ3CUJfwt8

Sample Day 8
0:30:00
Hamstring Initial Rehab Week 2 Day 1

SESSION GOALS: Decrease inflammation/ stimulate healing through exercise.

Warm-Up/Mobility:

Hamstring Stretch: 3sets of 2-3 minutes
https://youtu.be/MLTA3oLr8Eo
Foam Rolling IT-Band: 5 Minutes
https://youtu.be/5rZPflJcyyI
Quad/Hip Flexor Stretch: 5 Minutes
https://youtu.be/-76-II5UQME

Strength:

4 Way Hip: 4x10
https://youtu.be/Y1PL4nTPegw
Swiss Ball Hamstring Curls: 4x10
https://youtu.be/oSBXmsS72R0
Hip Bridges: 4x10
https://youtu.be/A--CSKRHhmQ
3 Way Lunge: 4x5
https://youtu.be/MU_CipzeoZs

Sample Day 10
0:30:00
Hamstring Initial Rehab Week 2 Day 2

SESSION GOALS: Decrease inflammation/stimulate healing through exercise.

Warm-Up/Mobility:

Hamstring Stretch: 3sets of 2-3 minutes
https://youtu.be/MLTA3oLr8Eo
Standing Quad 3 set of 2-3 minutes
https://youtu.be/TKwuZ1J3ttA
Cross Over ITB 3 set of 2-3 minutes
https://youtu.be/rqE84w_As3Y

Strength:

4 way hip: 4x10
https://youtu.be/Y1PL4nTPegw
Forward Step Up: 4x10
https://youtu.be/z_NWFz1XLLU
Lateral Step Up: 4x10
https://youtu.be/Yev86_-GJZA
3 way Lunge: 4x5
https://youtu.be/MU_CipzeoZs
Straight Leg Hip Bridge: 4x10
https://youtu.be/A--CSKRHhmQ

Sample Day 12
0:30:00
Hamstring Initial Rehab Week 2 Day 3

SESSION GOALS: Decrease inflammation/ stimulate healing through exercise.

Warm-Up/Mobility:

Piriformis foam roll: 3 sets of 2-3 minutes
https://youtu.be/1L5Jtuzxmf4
Glute Stretch: 3 set of 2-3 minutes
https://youtu.be/-BJLqyJzvx8
Hamstring Stretch: 3 set of 2-3 minutes
https://youtu.be/MLTA3oLr8Eo

Strength:

Clamshells: 4x10
https://youtu.be/T3gsuLyHrcs
Donkey Kicks: 4x10
https://youtu.be/g8bViA1NAx0
Lateral Band Walks: 4x10
https://youtu.be/vNyqn44W50g
Single Leg RDL's: 4x10
https://youtu.be/oiQ3CUJfwt8
Side Planks: 4x20sec-1 min
https://youtu.be/KIwgXvgsar8

Sample Day 15
0:30:00
Hamstring Initial Rehab Week 3 Day 1

SESSION GOALS: Decrease inflammation/ stimulate healing through exercise.

Warm-Up/Mobility:

Hamstring Stretch: 3sets of 2-3 minutes
https://youtu.be/MLTA3oLr8Eo
Foam Rolling IT-Band: 5 Minutes
https://youtu.be/5rZPflJcyyI
Quad/Hip Flexor Stretch: 5 Minutes
https://youtu.be/-76-II5UQME

Strength:

4 Way Hip: 4x10
https://youtu.be/Y1PL4nTPegw
Swiss Ball Hamstring Curls: 4x10
https://youtu.be/oSBXmsS72R0
Hip Bridges: 4x10
https://youtu.be/A--CSKRHhmQ
3 Way Lunge: 4x5
https://youtu.be/MU_CipzeoZs
Lateral Band Walks: 4x10
https://youtu.be/vNyqn44W50g

The Training Plan Source Powered By IREP Athletics
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The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.