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

Long levers.
Long muscle.
Real strength.

Long-lever bridging and the first lengthened-state work — strength where the hamstring actually tears.

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

Lengthened-state rehabilitation

A protocol emphasising exercises at long muscle length returned athletes to sport considerably faster than a conventional one.

Sitting drives the sit-bone

Proximal hamstring tendinopathy is aggravated by long sitting and by deep hip flexion under load. Manage the sitting and the training becomes possible.

Isometrics settle a tendon

Sustained holds under moderate load can reduce tendon pain for a period afterwards — useful on an angry day.

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

A

Walk it out

Walkouts + single-leg hold
A1

Hamstring walkouts — deep

60 s · slow reps

From a bridge, walk the heels out to nearly straight and back, hips staying up.

Easier shorter walk  ·  Harder one leg

R1R2—
A2

Single-leg hamstring bridge hold

5 × 15 s/side · ×2

One heel on a chair, knee slightly bent; hold the hips up with the pelvis level.

Easier two feet  ·  Harder 20-s holds

R1R2
B

Long lever

Long-lever bridge + single-leg version
B1

Long-lever bridge

60 s · slow reps

Heels on the floor far from the hips, legs nearly straight; lift the hips and lower.

Easier heels closer  ·  Harder heels on a step

R1R2—
B2

Single-leg long-lever bridge

8/side · ×2

One leg nearly straight, heel on the floor; lift the hips with the pelvis level.

Easier two legs  ·  Harder heel on a step

R1R2
C

At length

Hamstring floss + the extender
C1

Supine hamstring floss — dynamic

60 s · slow reps

Hip at 90°; straighten and bend the knee briskly, toes pulling up at the top.

Easier smaller range  ·  Harder straighten fully

R1R2—
C2

The extender

10/side · ×2

Lying, hip held at 90°; slowly straighten the knee to the point of mild tension.

Easier smaller range  ·  Harder hold three seconds

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
A1Hamstring walkouts — deepslow reps in 60 s —
A2Single-leg hamstring bridge hold5 × 15 s/side
B1Long-lever bridgeslow reps in 60 s —
B2Single-leg long-lever bridge8/side
C1Supine hamstring floss — dynamicslow reps in 60 s —
C2The extender10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-O