Health & Fitness Posts

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Hamstring Rehabilitation For Sprinters

Phase One 1.28 Prone legs curls (2 x 20reps) 1.45 Walking (5-10 mins if pain free) 2.02 Single Leg Glute Bridge (2×30 secs) 2.19 Hamstring Stretch (1×30 secs) 2.36 Supine Hamstring Stretch (1×30 secs) 2.53 Glute Max Stretch (1x30secs) 3.09 Glute Medius Stretch (1x30secs) 3.26 Calf Stretch (1x30secs) 3.44 Hip Flexor Stretch (1x30secs) 4.01 Quad Stretch (1x30secs) 4.17 Sciatic Nerve Slider (2x8reps) 4.35 Standing Hamstring Curls (2x20reps) 4.52 45˚ Squat (2x12reps)

 

Phase Two 5.35 Glute Bridge (2x30secs) 5.52 Hip Thrusters (2×10-12reps) 6.09 Hip Extension (2x12reps) 6.26 90˚ Squat (2×8-12reps) 6.44 Calf Raise (2×12-15reps) 7.00 Bulgarian Deadlift (2×8-10reps) 7.17 Heels Digs (3x10secs – at different RoM) 7.34 Walk/Run Interval (5-10 mins of 10secs Walk vs 10 Secs Run) 7.51 Unstable Surface Jog (5-10mins) 8.09 Boxing (3×20-30secs) 8.25 Dynamic Hamstring Stretch (2×8-12 reps) 8.41 Side Plank (2×20-30secs) 8.57 Curl Up (2×8-10reps) 9.13 Bird Dog (2x5reps) 9.29 Two Footed Hop (2×20-30secs)

 

Phase Three 10.16 Single Leg Glute Bridge (3x12reps) 10.29 Zercher Squat (2x6reps) 10.41 Diver (3x6reps) 10.54 Extender (3x12reps) 11.06 Glider (3x6reps) 11.19 Nordic Hamstrings (3×4-6reps) 11.32 Fast Feet Ladder (3×20-30secs) 11.17 Lateral Movement Ladder Drill (3×20-30secs) 11.44 Ladder Jumping Jacks (3×20-30secs) 12.09 Single Leg Hopping (2×20-30secs) 12.21 Heel Flicks (3x20metres) 12.34 Single Leg Deadlift (3×8-10reps) 12.46 Bicep Curls (3x30secs) 12.59 Arm Sprinting (3x30secs) 13.13 Kettle Bell Swings (3x30secs) 13.24 High Knee Bounds (3x20metres) 13.36 Bosu Squat (3×6-8reps) 13.49 Bosu Press Up (3×10-15reps) 14.02 Sprinting 80% (1-2×60-80metres)

 

Phase Four 14.47 Box Jumps (3×4-6reps) 15.02 Full Weighted Squat (3×4-6reps) 15.16 Two Footed Jumps (3x6reps) 15.30 Squat Jumps (3x6reps) 15.44 Bulgarian Split Squat (3x6reps) 16.00 Lateral Single Leg Hop (3×10-20metres) 16.15 Single Leg Heel Flick (3×20-30metres) 16.27 Jump Over Box (3×6-8reps) 16.41 Single Leg Lateral Jumps (3x6reps) 16.52 Fast Step Ups (3x30secs) 17.08 Hill Sprints (3x30metres) 17.18 Starts (3×15-30 metres) 17.30 Sprint 100m

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