Rehab
Hamstring [P]rehab Program
Improve Hamstring Health & Supercharge Hamstring Strength Anytime, Anywhere
Recover with a guided plan.
Hamstring tightness is far from uncommon. Did you know that hamstrings are the most commonly strained muscle group? But what if that tightness, strain, or nagging pain in your buttocks or behind your knee is not just secondary to stiffness but lack of strength?! Chances are it is! This program is best suited for those with mild to no (0-4/10) knee pain or injury prevention including ANYTHING hamstring related. Finding the sweet spot between too much stretching vs not enough or too much load vs not enough is KEY in getting the long lasting results to minimize that tightness or strain that just never seems to go away. As you progress through the 8-week Hamstring Prehab Program you will learn just that! We will work on dynamic hamstring and hip mobility to increase your functional range of motion while integrating progressive load to not only build endurance, strength, but power of your hamstrings as well to help you optimize your hamstring health and function to set you up for long-term success! If this program is too challenging for you, check out our Hamstring Rehab Program! If you are looking for more of a challenge, check out our Full Body Prehab!
This program is best suited for those with mild to no (0-4/10) knee pain or injury prevention including ANYTHING hamstring related. If you are dealing with tight hamstrings, a new hamstring strain, older or chronic hamstring strain, hamstring tendon issue, or a hamstring tear this is the program for you!
- Duration
- 8 weeks
- Frequency
- 2-4x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
First week of the Hamstring Prehab Program and you are diving right into it! First up you have a dynamic warm up - not just focusing on your hamstrings but your hip joint too to maximize a healthy muscle AND joint. Next up - time to learn the fundamentals of any good hamstring program - the deadlift! Let’s get started!
- Week 2
Let’s kick things into gear! This week we are increasing the demand on your hamstring, using familiar movements but asking your hamstrings to carry a bit more of the load - literally. Let’s not forget about the rest of the hip though: glutes and inner thighs are joining the party!
- Week 3
You are feeling pretty comfortable with that muscle burn in the back of your leg - teaching our glutes, inner thighs, and hamstrings to work together. Now let’s add some weight to that deadlift shall we?! You got this!
- Week 4
Halfway through the program - let’s step it up a notch! Time to progress your mobility program and further decrease risk of injury as you progress the demand of your hamstring in lengthened or stretched positions. Remember the best defense is a good offense!
- Week 5
In this next phase of your Hamstring Prehab Program you start to incorporate speed and power training to help bulletproof those hamstrings for the long haul! Get ready to throw a temper tantrum - but a good kind - we swear - it's a thing!
- Week 6
One of the best ways to introduce increased workload and reduce muscular imbalances side to side is by incorporating single leg exercises! Single leg exercises reduce the likelihood of your uninvolved side picking up the slack when it doesn’t need to be. This is not the time to cheat your way to the results we want - this is the time you work for them!
- Week 7
Home stretch! You have crushed your single leg work, you’ve mastered a solid hip hinging strategy with hip thrusts and deadlifts! Now it’s time to complicate things a bit. This week we introduce triplanar motions to challenge your hamstrings in all different directions. Let’s get to work!
- Week 8
Last week of Hamstring Prehab Program! You did it! As you’ve progressed through this 8 week program, the exercises have been challenging - yes - but nothing you can’t handle. Now let’s finish strong and put your hamstring and hip endurance, strength, and power to the test and kiss that naggy hamstring pain goodbye!
Fit check
Not the exact match?
Access the full Hamstring [P]rehab Program inside the [P]rehab app.
Claim 30% Off