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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
    Apr 19, 2025 09:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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