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

Eighteen in.
Test the hamstring.
Both sides.

Phase 3 check-in: the free single-leg RDL, the Nordic break point and the endurance sets that show which side is behind.

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

Ten per cent is the line

A strength or hop difference of more than about ten per cent between sides is usually treated as unfinished rehabilitation.

Return is judged on symmetry

Readiness is judged on strength and hop symmetry between legs, not on time passed.

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

A

Free hinge

Free SLDL + Nordic test
A1

Single-leg RDL — unsupported

60 s · slow reps

No hands; hinge over one leg, touch the floor lightly, stand tall — count clean reps.

Easier fingertips on a chair  ·  Harder hold a bag

R1R2—
A2

Nordic curl — break-point test

6 reps · ×2

Lower slowly and note the angle where you lose control. That angle is your score.

Easier smaller range  ·  Harder aim lower each week

R1R2
B

Endurance

Bridge test + heavy RDL
B1

Single-leg hamstring bridge test

60 s · slow reps

Heel on a chair, one leg; count clean reps in 60 s on each side and compare.

Easier two feet  ·  Harder heel higher

R1R2—
B2

Heavy RDL

10 reps · ×2

Heaviest pack you can control with a long back; three seconds down every rep.

Easier lighter  ·  Harder heavier

R1R2
C

At length

Glider distance + endurance curls
C1

Glider distance

60 s · slow reps

Glide the back leg as far as control allows; mark the distance on each side.

Easier shorter glide  ·  Harder further

R1R2—
C2

Hamstring endurance curls

20 reps · ×2

Twenty controlled slider curls; stop at the last one you can keep the hips up for.

Easier fewer reps  ·  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
A1Single-leg RDL — unsupportedslow reps in 60 s —
A2Nordic curl — break-point test6 reps
B1Single-leg hamstring bridge testslow reps in 60 s —
B2Heavy RDL10 reps
C1Glider distanceslow reps in 60 s —
C2Hamstring endurance curls20 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-R