logo
BoostcampPNG

Hamstring rehab program Phase 2

by Alexander T.
1 athletes joined

Program Description

Generar resiliencia en la musculatura isquiosural y asociadas (cadera y rodilla)

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    5 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 24, 2025 08:22
  • Last Edited
    Mar 29, 2025 02:12
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Swing (Hamstring)
3
10 reps
-
2
Hip Mobility (Hamstring)
2
15 reps
-
3
Sprint
1
4 reps
RPE 3-4
4
Hamstrings Bridge
3
10-15 reps
RPE 3-4.5
5
Single Leg Deadlift
2
10-15 reps
RPE 3-5
6A
Flexion De Rodilla Isometrica
3
5-10 reps
RPE 3-4
6B
Half Kneeling Hamstring Stretch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Swing (Hamstring)
3
10 reps
-
2
Hip Mobility (Hamstring)
2
15 reps
-
3
Sprint
1
4 reps
RPE 3-4
4
Hamstrings Bridge
3
10-15 reps
RPE 3-4.5
5
Single Leg Deadlift
2
10-15 reps
RPE 3-5
6A
Flexion De Rodilla Isometrica
3
5-10 reps
RPE 3-4
6B
Half Kneeling Hamstring Stretch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Swing (Hamstring)
3
10 reps
-
2
Hip Mobility (Hamstring)
2
15 reps
-
3
Sprint
1
4 reps
RPE 3-4
4
Hamstrings Bridge
3
10-15 reps
RPE 3-4.5
5
Single Leg Deadlift
2
10-15 reps
RPE 3-5
6A
Flexion De Rodilla Isometrica
3
5-10 reps
RPE 3-4
6B
Half Kneeling Hamstring Stretch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Swing (Hamstring)
3
10 reps
-
2
Hip Mobility (Hamstring)
2
15 reps
-
3
Sprint
1
4 reps
RPE 3-4
4
Hamstrings Bridge
3
10-15 reps
RPE 3-4.5
5
Single Leg Deadlift
2
10-15 reps
RPE 3-5
6A
Flexion De Rodilla Isometrica
3
5-10 reps
RPE 3-4
6B
Half Kneeling Hamstring Stretch
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Swing (Hamstring)
3
10 reps
-
2
Hip Mobility (Hamstring)
2
15 reps
-
3
Sprint
1
4 reps
RPE 3-4
4
Hamstrings Bridge
3
10-15 reps
RPE 3-4.5
5
Single Leg Deadlift
2
10-15 reps
RPE 3-5
6A
Flexion De Rodilla Isometrica
3
5-10 reps
RPE 3-4
6B
Half Kneeling Hamstring Stretch
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Swing (Hamstring)
3
10 reps
-
2
Hip Mobility (Hamstring)
2
15 reps
-
3
Sprint
1
4 reps
RPE 3-4
4
Jefferson Curl
3
10-15 reps
RPE 3-4
5A
Flexion De Rodilla Isometrica
4
5-10 reps
RPE 3-4
5B
Half Kneeling Hamstring Stretch
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Swing (Hamstring)
3
10 reps
-
2
Hip Mobility (Hamstring)
2
15 reps
-
3
Sprint
1
4 reps
RPE 3-4
4
Jefferson Curl
3
10-15 reps
RPE 3-4
5A
Flexion De Rodilla Isometrica
4
5-10 reps
RPE 3-4
5B
Half Kneeling Hamstring Stretch
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Swing (Hamstring)
3
10 reps
-
2
Hip Mobility (Hamstring)
2
15 reps
-
3
Sprint
1
4 reps
RPE 3-4
4
Jefferson Curl
3
10-15 reps
RPE 3-4
5A
Flexion De Rodilla Isometrica
4
5-10 reps
RPE 3-4
5B
Half Kneeling Hamstring Stretch
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Swing (Hamstring)
3
10 reps
-
2
Hip Mobility (Hamstring)
2
15 reps
-
3
Sprint
1
4 reps
RPE 3-4
4
Jefferson Curl
3
10-15 reps
RPE 3-4
5A
Flexion De Rodilla Isometrica
4
5-10 reps
RPE 3-4
5B
Half Kneeling Hamstring Stretch
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Swing (Hamstring)
3
10 reps
-
2
Hip Mobility (Hamstring)
2
15 reps
-
3
Sprint
1
4 reps
RPE 3-4
4
Jefferson Curl
3
10-15 reps
RPE 3-4
5A
Flexion De Rodilla Isometrica
4
5-10 reps
RPE 3-4
5B
Half Kneeling Hamstring Stretch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Mobility (Hamstring)
2
15 reps
-
2
Hamstrings Bridge
3
10-15 reps
RPE 3-4.5
3
Single Leg Romanian Deadlift
3
10-15 reps
RPE 3-5
4A
Flexion De Rodilla Isometrica
3
5-10 reps
RPE 3-4
4B
Half Kneeling Hamstring Stretch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Mobility (Hamstring)
2
15 reps
-
2
Hamstrings Bridge
3
10-15 reps
RPE 3-4.5
3
Single Leg Romanian Deadlift
3
10-15 reps
RPE 3-5
4A
Flexion De Rodilla Isometrica
3
5-10 reps
RPE 3-4
4B
Half Kneeling Hamstring Stretch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Mobility (Hamstring)
2
15 reps
-
2
Hamstrings Bridge
3
10-15 reps
RPE 3-4.5
3
Single Leg Romanian Deadlift
3
10-15 reps
RPE 3-5
4A
Flexion De Rodilla Isometrica
3
5-10 reps
RPE 3-4
4B
Half Kneeling Hamstring Stretch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Mobility (Hamstring)
2
15 reps
-
2
Hamstrings Bridge
3
10-15 reps
RPE 3-4.5
3
Single Leg Romanian Deadlift
3
10-15 reps
RPE 3-5
4A
Flexion De Rodilla Isometrica
3
5-10 reps
RPE 3-4
4B
Half Kneeling Hamstring Stretch
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Mobility (Hamstring)
2
15 reps
-
2
Hamstrings Bridge
3
10-15 reps
RPE 3-4.5
3
Single Leg Romanian Deadlift
3
10-15 reps
RPE 3-5
4A
Flexion De Rodilla Isometrica
3
5-10 reps
RPE 3-4
4B
Half Kneeling Hamstring Stretch
3
1 mins
-
Week 1
1 / 5 Weeks
Day 1
1
Leg Swing (Hamstring)
3 Sets
10 Reps
-
2
Hip Mobility (Hamstring)
2 Sets
15 Reps
-
3
Sprint
1 Set
4 Reps
@3-4
4
Hamstrings Bridge
3 Sets
10-15 Reps
@3-4.5
5
Single Leg Deadlift
2 Sets
10-15 Reps
@3-5
6A
Flexion De Rodilla Isometrica
3 Sets
5-10 Reps
@3-4
6B
Half Kneeling Hamstring Stretch
3 Sets
1 mins
-
Day 2
1
Leg Swing (Hamstring)
3 Sets
10 Reps
-
2
Hip Mobility (Hamstring)
2 Sets
15 Reps
-
3
Sprint
1 Set
4 Reps
@3-4
4
Jefferson Curl
3 Sets
10-15 Reps
@3-4
5A
Flexion De Rodilla Isometrica
4 Sets
5-10 Reps
@3-4
5B
Half Kneeling Hamstring Stretch
3 Sets
1 mins
-
Day 3
1
Hip Mobility (Hamstring)
2 Sets
15 Reps
-
2
Hamstrings Bridge
3 Sets
10-15 Reps
@3-4.5
3
Single Leg Romanian Deadlift
3 Sets
10-15 Reps
@3-5
4A
Flexion De Rodilla Isometrica
3 Sets
5-10 Reps
@3-4
4B
Half Kneeling Hamstring Stretch
3 Sets
1 mins
-