Hamstring Focused 3A
Watch the video tutorials provided below the workout. Practice each movement, use proper bracing, breathing and engagement of your core. Take your time and focus on the positioning and feel for each. Practice moving well. Be sure to use the appropriate weight, resistance and intensity so that you are fatiguing within the recommended repetitions and durations without compromising form.
Self Massage (SMR)
Spend 2-5+ minutes on each area, taking your time, move around, search for tender points.
Be sure to breathe throughout the duration. Holding your breath increases tension, never allowing the muscles to relax enough in order to get deep into your fibers.
There may be areas that are really tender so roll them slowly and use the appropriate density massage tool. You can use a Theragun or similar in place of foam rollers and balls. To learn more about foam rolling and self massage, click here.
(1) Massage Gluteals - 2-5 minutes each side with 5 inch ball.
(2) Massage Quadriceps - 2-5 minutes each side using a dense foam roller or quad baller.
(3) Massage Hamstrings - 2-5 minutes each side using a dense 5 inch ball or lacrosse ball. Elevate the ball on a yoga block or get up on a bench to get deeper into your hamstring. When you find a dense area of tissue that’s tender, hold pressure on it and slowly extend and flex your leg.
1-4 Rounds
Option 1: Complete as a circuit by moving from one exercise immediately to the next with 2-5 minute rest between rounds. Massage, active stretch and correctives are done at this time, as needed.
Option 2: Spread exercises / rounds throughout the day by completing some in the morning, midday, afternoon, etc.
(1) Marching in Place 30-50 repetitions each side
Raise knee above hip, watch for forward head and collapsing forward.
(2) Bird Dogs 6-10 repetitions, holding each 4-8 seconds
Don’t rush through these. Practice feeling the engagement of your core as you build tension.
Hold end range of motion for 8 seconds.
(3) Dead Bugs 6-10 repetitions, holding each 4-8 seconds
Keep lower back pressed to floor.
Move slowly, hold end range of motion for 3 seconds. Practice!
(4) Floor Glute Bridge 8-10 repetitions then SUPERSET with 4-8 Bridge with Marches alternating, holding each for 3-5 seconds.
Drive through mid foot to heal, fully engage glutes, light feel in hamstrings.
Watch for arching lower back, keep ribs down/neutral.
With Marching drill, keep hips up and level. Build tension and engagement so your show no hip drop when lifting foot of ground.
(5) Stability Ball Hamstring Curl 8-15 repetitions, 5 seconds for both concentric and eccentric
Use a 55 - 65 cm stability ball (Swiss ball), elevate hips creating a straight line from heel to shoulders.
Slowly roll the ball inwards 5 seconds (concentric), then slowly roll the ball away (eccentric).
(6) Single Leg Romanian Deadlifts 8-12 repetitions
Balance on 1 leg, reaching to the floor with the opposite arm. Keep opposite foot of balanced leg inline with it the other throughout each rep.
Begin with bodyweight, then add 5-10+ lbs holding in the reaching arm. Progress to an air-ex pad for additional challenge.
(7) Assisted Hamstring Stretch with Active Leg Raise 8-10 x 8-10 seconds
Place strap in center of arch of foot, not on your forefoot or toes.
Hold at the top and bottom for 3-6 seconds each.
At the bottom end range of motion, work to press heal into floor with leg full extended for 2-3 seconds.
Use your core to raise the leg back up inline with the other.
