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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
    Jun 18, 2025 12:07

Summary

Rebuild strength and mobility with the Hamstring Rehab Program Phase 2, a focused 5-week journey designed for recovery and resilience. This program features three workouts each week, incorporating essential exercises like Leg Swings, Hip Mobility drills, and Single Leg Deadlifts to enhance flexibility and strength. Perfect for at-home training, you'll engage in bodyweight and dumbbell movements that prioritize your hamstring health while gradually increasing intensity. Embrace the challenge and take a confident step towards a stronger, more resilient you!
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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
-