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Hamstring Rehab Protocol

by Alexander T.
1 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
    Feb 10, 2025 12:45
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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
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Single Leg Isometric Hamstring Bridges
3
0.5 mins
RPE 4
3
Side Plank
3
1 mins
RPE 7-8
4
Dead Bug
3
20 reps
RPE 6-7
5
Cable Trunk Rotation
3
10 reps
RPE 7-8
6
Jog
1
4 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Single Leg Isometric Hamstring Bridges
3
0.5 mins
RPE 4
3
Side Plank
3
1 mins
RPE 7-8
4
Dead Bug
3
20 reps
RPE 6-7
5
Cable Trunk Rotation
3
10 reps
RPE 7-8
6
Jog
1
4 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Single Leg Isometric Hamstring Bridges
3
0.5 mins
RPE 4
3
Side Plank
3
1 mins
RPE 7-8
4
Dead Bug
3
20 reps
RPE 6-7
5
Cable Trunk Rotation
3
10 reps
RPE 7-8
6
Jog
1
4 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Single Leg Isometric Hamstring Bridges
3
0.5 mins
RPE 4
3
Side Plank
3
1 mins
RPE 7-8
4
Dead Bug
3
20 reps
RPE 6-7
5
Cable Trunk Rotation
3
10 reps
RPE 7-8
6
Jog
1
4 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Single Leg Isometric Hamstring Bridges
3
0.5 mins
RPE 4
3
Side Plank
3
1 mins
RPE 7-8
4
Dead Bug
3
20 reps
RPE 6-7
5
Cable Trunk Rotation
3
10 reps
RPE 7-8
6
Jog
1
4 reps
60%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Single Leg Isometric Hamstring Bridges
3
0.5 mins
RPE 4
3
Side Plank
3
1 mins
RPE 7-8
4
Dead Bug
3
20 reps
RPE 6-7
5
Cable Trunk Rotation
3
10 reps
RPE 7-8
6
Jog
1
4 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Single Leg Isometric Hamstring Bridges
3
0.5 mins
RPE 4
3
Side Plank
3
1 mins
RPE 7-8
4
Dead Bug
3
20 reps
RPE 6-7
5
Cable Trunk Rotation
3
10 reps
RPE 7-8
6
Jog
1
4 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Single Leg Isometric Hamstring Bridges
3
0.5 mins
RPE 4
3
Side Plank
3
1 mins
RPE 7-8
4
Dead Bug
3
20 reps
RPE 6-7
5
Cable Trunk Rotation
3
10 reps
RPE 7-8
6
Jog
1
4 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Single Leg Isometric Hamstring Bridges
3
0.5 mins
RPE 4
3
Side Plank
3
1 mins
RPE 7-8
4
Dead Bug
3
20 reps
RPE 6-7
5
Cable Trunk Rotation
3
10 reps
RPE 7-8
6
Jog
1
4 reps
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 3-4
2
Single Leg Isometric Hamstring Bridges
3
0.5 mins
RPE 4
3
Side Plank
3
1 mins
RPE 7-8
4
Dead Bug
3
20 reps
RPE 6-7
5
Cable Trunk Rotation
3
10 reps
RPE 7-8
6
Jog
1
4 reps
60%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Askling Extender
3
10 reps
RPE 4
2
Askling Diver
2
10-15 reps
RPE 3-5
3
Slider
4
8-10 reps
RPE 3-4
4
Hamstrings Bridge
3
10 reps
RPE 4
5
Jefferson Curl
3
10-12 reps
RPE 4
Week 1
1 / 5 Weeks
Day 1
1
Askling Extender
3 Sets
10 Reps
@4
2
Askling Diver
2 Sets
10-15 Reps
@3-5
3
Slider
4 Sets
8-10 Reps
@3-4
4
Hamstrings Bridge
3 Sets
10 Reps
@4
5
Jefferson Curl
3 Sets
10-12 Reps
@4
Day 2
1
Askling Extender
3 Sets
10 Reps
@3-4
2
Single Leg Isometric Hamstring Bridges
3 Sets
0.5 mins
@4
3
Side Plank
3 Sets
1 mins
@7-8
4
Dead Bug
3 Sets
20 Reps
@6-7
5
Cable Trunk Rotation
3 Sets
10 Reps
@7-8
6
Jog
1 Set
4 Reps
60%
Day 3
1
Askling Extender
3 Sets
10 Reps
@4
2
Askling Diver
2 Sets
10-15 Reps
@3-5
3
Slider
4 Sets
8-10 Reps
@3-4
4
Hamstrings Bridge
3 Sets
10 Reps
@4
5
Jefferson Curl
3 Sets
10-12 Reps
@4
Day 4
1
Askling Extender
3 Sets
10 Reps
@3-4
2
Single Leg Isometric Hamstring Bridges
3 Sets
0.5 mins
@4
3
Side Plank
3 Sets
1 mins
@7-8
4
Dead Bug
3 Sets
20 Reps
@6-7
5
Cable Trunk Rotation
3 Sets
10 Reps
@7-8
6
Jog
1 Set
4 Reps
60%
Day 5
1
Askling Extender
3 Sets
10 Reps
@4
2
Askling Diver
2 Sets
10-15 Reps
@3-5
3
Slider
4 Sets
8-10 Reps
@3-4
4
Hamstrings Bridge
3 Sets
10 Reps
@4
5
Jefferson Curl
3 Sets
10-12 Reps
@4