Hamstring Performance Care



This Week's Performance Care:


Today we will address the Hamstrings.

We will implement hamstring work into our weekly core, as well as work on flexibility/mobility for the hamstrings.


**Video links attached to each exercise

CORE:


Perform as a circuit x 3 rounds, with minimal rest between each exercise:

Front Loaded Good mornings 3 x 10

(10 variations included)

Hamstring Walkouts 3 x 8 

3 Legged Dog to Plank Crunches 3 x 10/side


Rest 1 min then move into the following:


One Leg Planks x 1 min alternating legs every 20 sec


***You can perform up to 3 rounds of these

HAMSTRING FLEXIBILITY/ MOBILITY:


Dynamic Warmups Pre Workout:

Dynamic Hamstring Stretch x 5/side

Sciatic Nerve Glides x 5/side (gentle)

Hamstring Sliders x 10

Hip Airplanes x 5/side


Flexibility/Mobility:

End Range Hamstring Curls x 10/side (can use cable or band)

Eccentric SL RDL x 10/side (3-5 sec lower)

Chinese Plank Deadbug x 10/side

Legs up the Wall Low Load Prolonged Stretch x 2 min

As with everything...


Everything I program at AlphaFemme is intentional.  From the strength days, to the rest days, to the flow days, to the warmup, cool downs, contemplations, monthly live calls...literally everything. At AlphaFemme, I believe how you do one thing is representative of your relationship to that thing and most likely representative of the relationship to yourself.  Our Embodied Warrior program allows for connection to the body, while also becoming deeply aware of your relationship to self. 

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©2019 by Danielle McGinnis.
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