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Hamstring Rehab Protocol

by Alexander T.
6 athletes joined

Program Description

Introduccion y progresion aportuna para la rehabilitacion y vuelta a la actividad posterior a una lesion de los isquiosurables

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    At Home
  • Program Length
    5 weeks
  • Time Per Workout
    30 minutes
  • Created
    Feb 09, 2025 06:51
  • Last Edited
    Jun 18, 2025 09:22

Summary

The Hamstring Rehab Protocol is a focused 5-week program designed to restore strength and flexibility to your hamstrings. With five sessions each week, you'll engage in targeted bodyweight and dumbbell exercises, including the Askling Extender and Single Leg Romanian Deadlift, to promote recovery and prevent future injuries. This program is perfect for anyone looking to enhance their leg strength and improve overall mobility, all from the comfort of home. Get ready to reclaim your movement and strengthen your foundation!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Dynamic Side Plank
3
10 reps
RPE 6.5-8
3
Jog
1
4 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Dynamic Side Plank
3
10 reps
RPE 6.5-8
3
Jog
1
4 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Dynamic Side Plank
3
10 reps
RPE 6.5-8
3
Jog
1
4 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Dynamic Side Plank
3
10 reps
RPE 6.5-8
3
Jog
1
4 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Dynamic Side Plank
3
10 reps
RPE 6.5-8
3
Jog
1
4 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Dynamic Side Plank
2
10 reps
RPE 6.5-8
3
Dead Bug
3
20 reps
RPE 6-7
4
Jog
1
4 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Dynamic Side Plank
2
10 reps
RPE 6.5-8
3
Dead Bug
3
20 reps
RPE 6-7
4
Jog
1
4 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Dynamic Side Plank
2
10 reps
RPE 6.5-8
3
Dead Bug
3
20 reps
RPE 6-7
4
Jog
1
4 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Dynamic Side Plank
2
10 reps
RPE 6.5-8
3
Dead Bug
3
20 reps
RPE 6-7
4
Jog
1
4 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Dynamic Side Plank
2
10 reps
RPE 6.5-8
3
Dead Bug
3
20 reps
RPE 6-7
4
Jog
1
4 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
6
10 reps
RPE 4
2
Jefferson Curl
3
10-12 reps
RPE 4
3
Single Leg Romanian Deadlift
2
6-10 reps
RPE 7
4
Hamstrings Bridge
2
10 reps
RPE 4
Week 1
1 / 5 Weeks
Day 2
1
Askling Extender
3 Sets
10 Reps
@3-4
2
Dynamic Side Plank
3 Sets
10 Reps
@6.5-8
3
Jog
1 Set
4 Reps
60%
Day 4
1
Askling Extender
3 Sets
10 Reps
@3-4
2
Dynamic Side Plank
2 Sets
10 Reps
@6.5-8
3
Dead Bug
3 Sets
20 Reps
@6-7
4
Jog
1 Set
4 Reps
60%
Day 1
1
Askling Extender
6 Sets
10 Reps
@4
2
Jefferson Curl
3 Sets
10-12 Reps
@4
3
Single Leg Romanian Deadlift
2 Sets
6-10 Reps
@7
4
Hamstrings Bridge
2 Sets
10 Reps
@4
Day 3
1
Askling Extender
6 Sets
10 Reps
@4
2
Jefferson Curl
3 Sets
10-12 Reps
@4
3
Single Leg Romanian Deadlift
2 Sets
6-10 Reps
@7
4
Hamstrings Bridge
2 Sets
10 Reps
@4
Day 5
1
Askling Extender
6 Sets
10 Reps
@4
2
Jefferson Curl
3 Sets
10-12 Reps
@4
3
Single Leg Romanian Deadlift
2 Sets
6-10 Reps
@7
4
Hamstrings Bridge
2 Sets
10 Reps
@4