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

One leg.
Hips square.
Back long.

Single-leg hinging — where hamstring strength meets balance, and where deficits hide in plain sight.

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

Eccentric control brakes you

Lowering strength — downhill, decelerating, the last stride — is lost first and is where hamstrings fail.

Strain heals faster than it strengthens

A hamstring can feel normal to walk on weeks before it is strong at length. That gap is where re-injuries happen.

Three hamstrings, one usual suspect

Of the three hamstring muscles, the biceps femoris is injured far more often than the other two.

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

A

One-leg hinge

Supported SLDL + kickstand RDL
A1

Single-leg RDL — supported

60 s · slow reps

Fingertips on a chair; hinge over one leg, free leg mirroring the torso, knee soft.

Easier kickstand stance  ·  Harder no support

R1R2—
A2

Kickstand RDL

10/side · ×2

Back foot on its toes behind; most weight on the front leg, hinge with a long back.

Easier hold a chair  ·  Harder hold a backpack

R1R2
B

Hinge loaded

Good morning + loaded good morning
B1

Bodyweight good mornings

60 s · slow reps

Hands behind the head; hinge until the hamstrings pull, back long, stand tall.

Easier hands on the hips  ·  Harder 3-s down

R1R2—
B2

Backpack good morning

12 reps · ×2

Pack high on the back; hinge to the point of hamstring tension, then stand.

Easier bodyweight  ·  Harder heavier

R1R2
C

The Nordic

Nordic partials + razor curl
C1

Nordic curl partials

60 s · slow reps

Kneel with the feet anchored; lower only as far as you control, push back with the hands.

Easier smaller range  ·  Harder lower further

R1R2—
C2

Razor curl

8 reps · ×2

Kneeling, hips hinged back; drive the hips forward as you lower the torso, then reverse.

Easier hands on the floor  ·  Harder arms crossed

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
A1Single-leg RDL — supportedslow reps in 60 s —
A2Kickstand RDL10/side
B1Bodyweight good morningsslow reps in 60 s —
B2Backpack good morning12 reps
C1Nordic curl partialsslow reps in 60 s —
C2Razor curl8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-N