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TrainersEye · Hip & Hamstring Health
Hip & Hamstring M
Trainer's Eye
Phase 3 · Hamstrings · Session M

Long.
Slow.
Loaded.

Phase 3 opens on the hamstrings at both ends — the knee end with curls, the hip end with hinges.

  • Msession
  • P3Hamstrings
  • 12:00on the clock
  • — donecompleted

Strength at length

Eccentric training lengthens muscle fascicles and builds strength where the hamstring is most vulnerable — at long length.

The Nordic halves the risk

Programmes including the Nordic hamstring exercise cut hamstring injury rates by around half across many studies.

Tendons adapt slowly

Tendon remodels over months, not weeks. Pain usually improves long before the tissue is finished.

Three couplets · two rounds · twelve minutes · hips that drive you

A

Curl it

Towel curls + single-leg curl
A1

Towel slider hamstring curls

60 s · slow reps

Heels on a towel on a smooth floor; bridge up and slide both heels out and in.

Easier shorter slide  ·  Harder slower out

R1R2—
A2

Single-leg slider curl

8/side · ×2

One heel on the towel, hips lifted; slide out over three seconds and pull back in.

Easier two legs  ·  Harder slower out

R1R2
B

Hinge it

Bodyweight RDL + loaded RDL
B1

Bodyweight RDL

60 s · slow reps

Soft knees; push the hips back with a long back, hands sliding to the knees.

Easier to mid-thigh  ·  Harder to the shins

R1R2—
B2

Backpack RDL

12 reps · ×2

Pack held at the thighs; hips back, pack against the legs, three seconds down.

Easier bodyweight  ·  Harder heavier

R1R2
C

Both ends

Prone curl + elevated bridge
C1

Prone hamstring curl

60 s · slow reps

Face down; curl the heel toward the buttock and lower over three seconds.

Easier smaller range  ·  Harder ankle weight

R1R2—
C2

Hamstring bridge — heels elevated

12 reps · ×2

Heels on a chair, legs long; drive the hips up and squeeze the hamstrings.

Easier feet on the floor  ·  Harder one leg

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Hamstrings are trained long and slow: the lowering is the whole point of the rep.
  2. Proximal tendon pain sits in the sit-bone. Keep the hip angle shallow early and deepen it week by week.
  3. A strain heals; a weak hamstring re-tears. Strength at long length is what stops the second one.
  4. Three seconds down on every rep, and stop the set at the last clean one.

Tick it off

MovementRound 1Round 2Best
A1Towel slider hamstring curlsslow reps in 60 s —
A2Single-leg slider curl8/side
B1Bodyweight RDLslow reps in 60 s —
B2Backpack RDL12 reps
C1Prone hamstring curlslow reps in 60 s —
C2Hamstring bridge — heels elevated12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-M