FC: Hamstring Strain Indio Dojo Patient Strength Circuit

  • The sequence below I put together for a runner at MT. Lebo for their hamstring
  • LOOK FOR UPDATES IN BOLD BELOW
  • Movements will be put in circuits of 2, go back and forth between each exercise 2-3 sets
  • Keep reps a little higher in the 8-12 range
  • Slow negative or eccentric
  • Circuit #1
    • Deadlift: One workout do the trap bar and the next workout do single leg deadlift in its place
      • Single leg deadlift
        • YOU DID 15LBS 15 REPS
        • GO UP TO 20LBS 8-15 REPS
      • Might be better then the trap bar
    • Bear mountain climbers with speed changes
      • KEEP LOW BACK STILL
      • Use Crem’s sliders or paper plates on carpet
      • 15sec slow, 15 sec fast, total of 30-90sec
  • Circuit #2
    • Split Squat
      • WE USED THE SQUAT RACK, LOWER IN AND OUT SLOW
      • ONCE YOU CAN DO 25 REPS, WE WILL MOVE TO THE HIGH STEP UP
      • Only go to where you feel tension or the beginning of pain
      • Lower into it slowly
      • 10-205reps
    • Pull Ups
      • REPLACEMENT
        • BAR HANG MARCH: 8-20 REPS
  • Circuit #3
    • 1/2 kneel OH press
    • Ball bridge progression
      • Goal 8-15 reps
      • Once you get to 15 reps without pain/issue…move to the next phase
      • Phase 1
      • Phase 2
      • Phase 3
      • Phase 4
  • Circuit #4
    • Suitcase carry
      • Replace with sprinter lunge
      • carry weight on one side but longer stride and pause on one foot
    • Push Ups