Hamstrings & Core 4B

Written By Coach

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 or chair 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) Mini Band Side to Side Walks with band Wrapped Just BELOW Knees 30-60 seconds

  • Wrap a mini-band around just BELOW your knee.

  • Use a moderate resistance.

  • Watch for wobbling. Abdomen and glutes are tight, practice engagement. Sit hips back.

  • Step across a room or take 2-5 steps one direction and then back, repeat.

(2) Floor Glute Bridge 12-15 reps with mini band placed just above knees, 3-5 sec pause

  • Use a light to moderate resistance mini band.

  • Feet hip width, knees slightly pushed out wider than hips throughout range of motion.

  • Slowly drive up through your glutes. This is your primary muscle that is performing hip extension.

  • Keep ribs neutral and watch for flaring them to create more range of motion, causing excessive arching of lower back.

(3) Marching in Place 30-50 repetitions each side

  • Raise knee above hip, watch for forward head and collapsing forward.

(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) Front Plank to Side Plank back to Front Plank to other Side Plank, 30-60 seconds each

  • Start from front plank 30-60 seconds, move to side plank 30-60 seconds, back to front plank 30-60 seconds, to other side plank 30-60 seconds.

(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.

(8) Half Kneeling Quad Hip Flexor Stretch (aka - couch stretch) - 4-8 x 10-30+ seconds, alternate legs


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Foundation 19A