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

Hinge with load.
Curl with control.
Both, every week.

Hip-end and knee-end hamstring work loaded in the same session, the way the muscle actually works.

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

Two joints, one muscle

The hamstrings cross both the hip and the knee, which is why they must be trained at both — hinging and curling.

Tendons adapt slowly

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

Maintenance beats repair

One hamstring session and one carry a week hold thirty days of work in place. Stop, and it fades within weeks.

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

A

Reach

SLDL to reach + jug hinge
A1

Single-leg deadlift to reach

60 s · slow reps

Hinge on one leg and touch the floor ahead of the standing foot, then stand tall.

Easier fingertips on a chair  ·  Harder hold a bag

R1R2—
A2

Hip hinge with jug reach

12 reps · ×2

Jug in both hands; hinge and reach it down the legs, back long throughout.

Easier lighter  ·  Harder to the shins

R1R2
B

Curl slow

Slider eccentrics + bridge curl
B1

Slider curl eccentrics

60 s · slow reps

Bridge up on both heels; slide out slowly on one, pull back in with two.

Easier two legs out and in  ·  Harder slower out

R1R2—
B2

Bridge to curl

10 reps · ×2

Heels on a towel; bridge up, curl the heels in, extend out, then lower.

Easier curl only  ·  Harder one leg

R1R2
C

Step through

Step-through lunge + loaded curl
C1

Step-through lunge

60 s · slow reps

Step back into a lunge, then straight through into a forward lunge without pausing.

Easier reverse lunge only  ·  Harder hold a backpack

R1R2—
C2

Loaded prone hamstring curl

12/side · ×2

Bag over the ankle or held between the feet; curl up, lower over three seconds.

Easier bodyweight  ·  Harder heavier

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 deadlift to reachslow reps in 60 s —
A2Hip hinge with jug reach12 reps
B1Slider curl eccentricsslow reps in 60 s —
B2Bridge to curl10 reps
C1Step-through lungeslow reps in 60 s —
C2Loaded prone hamstring curl12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-Q