Circuit 1

Complete this round 3 times.

Skater Squats

Complete 4 repetitions

Coaching Tips For Skater Squats

Follow these cues to perform Skater Squats correctly:

• Do not touch the back foot to the floor
• Gently touch the back knee and stand back up
• Use a counterbalance if required.

Circuit 2

Complete this round 3 times.

Single Leg Straight Leg Deadlift with Wall Support

Complete 10 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.

Pistol Squat

Complete 6 repetitions

Coaching Tips For Pistol Squat

Follow these cues to perform Pistol Squat correctly:

• Do not dive into the bottom position to gain momentum
• If you cannot control the movement or do not have the range of motion, swap the exercise.

Circuit 3

Complete this round 3 times.

Hamstring Walk Out March

Complete 8 repetitions

Coaching Tips For Hamstring Walk Out March

Follow these cues to perform Hamstring Walk Out March correctly:

• Take small, controlled steps
• Create a lot of tension in the hamstrings throughout
• Keep a slight bend in the legs while marching.

Hamstring Walk Outs

Complete 8 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.