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

The three
that bring
hamstrings back.

The lengthened-state protocol in full — the diver, the glider and the extender — with heavy hinging behind them.

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

Hamstrings re-tear

Hamstring strain is the most common injury in running sports, and a previous tear is the single biggest risk factor for the next.

Stretching an angry tendon

A tendon compressed against bone hurts more when stretched into that compression. Load it in a shallow range instead.

Do not stretch that one

Classic ITB and figure-four stretches compress the gluteal tendon. They feel useful and make it worse.

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

A

Dive

Diver + glider
A1

The diver

60 s · slow reps

On one leg; hinge forward reaching both hands to the floor as the back leg lifts.

Easier shorter reach  ·  Harder slower

R1R2—
A2

The glider

8/side · ×2

One hand on a chair; the free leg slides backward on a towel as the front leg hinges.

Easier shorter glide  ·  Harder further glide

R1R2
B

Deficit

Deficit RDL + stiff-leg deadlift
B1

Deficit RDL

60 s · slow reps

Standing on a step; hinge lower than the feet with the back long and the knees soft.

Easier flat floor  ·  Harder deeper

R1R2—
B2

Stiff-leg deadlift

12 reps · ×2

Knees nearly straight; hips back, load to mid-shin, long back, stand and squeeze.

Easier to the knees  ·  Harder 3-s lowering

R1R2
C

Heavy

Loaded sweep + full Nordic negative
C1

Loaded hamstring sweep

60 s · slow reps

Heel forward, toes up, bag in both hands; sweep past the knee and stand tall.

Easier bodyweight  ·  Harder heavier

R1R2—
C2

Nordic curl negatives — full

6 reps · ×2

Lower as slowly as you can all the way to the floor, catching with the hands.

Easier smaller range  ·  Harder slower still

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
A1The diverslow reps in 60 s —
A2The glider8/side
B1Deficit RDLslow reps in 60 s —
B2Stiff-leg deadlift12 reps
C1Loaded hamstring sweepslow reps in 60 s —
C2Nordic curl negatives — full6 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-P