Circuit 1

Complete this round 3 times.

KB Deadlift

Complete 10 repetitions

Coaching Tips For KB Deadlift

Follow these cues to perform KB Deadlift correctly:

• Bend at the knee and the hips, folding into the hip crease
• Use the hamstrings and lower back
• Keep a neutral spine throughout
• Keep the upperback tight and maintain an arch in the lower back.

Banded Hamstring Curl

Complete 12 repetitions

Coaching Tips For Banded Hamstring Curl

Follow these cues to perform Banded Hamstring Curl correctly:

• Attach the band just above the ankles, curl towards the glutes
• Don't add much speed
• Focus on contracting the hamstrings.

Banded Extensions

Complete 14 repetitions

Coaching Tips For Banded Extensions

Follow these cues to perform Banded Extensions correctly:

• Keep the hips high after the initial bend, feel the tension in the hamstrings
• Maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

Single Leg Straight Leg Deadlift with Wall Support

Complete 8 repetitions

Coaching Tips For Single Leg Straight Leg Deadlift with Wall Support

Follow these cues to perform Single Leg Straight Leg Deadlift with Wall Support correctly:

• Keep the foot furthest away from the wall on the floor
• Keep shoulders and hips square, feel the tension in the hamstring
• Maintain an arch in the lower back.

Hamstring Walk Outs

Complete 7 repetitions

The hamstring walk out is an excellent hamstring exercise that is particularly effective at creating a large stimulus with no external load.

Benefits of Hamstring Walk Outs

The main benefit is the strength gained in the hamstrings. This is an excellent exercise for athletes who need to build strong hamstrings for both performance and injury mitigation. It is also excellent to maintain strength in the hinge pattern and maintain muscle mass if you don’t have access to weights.

How To Do Hamstring Walk Outs

1. Start in a hip thrust position with the feet pressing into the ground.
2. Slowly step forward. Take small steps to ensure there is enough time under tension.
3. Once you’ve moved your feet slightly further away from the hips transition to the heels, creating a lot of tension in the hamstrings.
4. Do a slight pause when the legs are nearly straight and use the hamstring to hold a strong and stable position.
5. Step slowly back to the start position, taking small steps.

Coaching Tips For Hamstring Walk Outs

Follow these cues to perform Hamstring Walk Outs correctly:

• Use the heels
• Only go as far as the hamstrings feel able
• Move slowly and deliberately.