WODs
 | Mon, May 8 2023 |  |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (285 days ago) |
| Hamstring Rehab (Phase 1-3) | Walk-Hike (for distance) |
Hamstring Rehab (Phase 1-3)(Weight) Prehab: - Frog Stretch (20-30 seconds Toes out, then contract and relax 10 seconds for 3 rounds, then relax for 20-30 seconds and come out of position. - 45 to 90 degree lunge from knee - at 60% isometric hold (contract heel to knee at 10 seconds)... repeat 3 times. - Supine Banded knee rotation - Internal rotate pulling against band. Phase 1 3 rounds - 10-12 reps dbl leg heel biased Bridge - 10-12 Strict RDL (empty Bar) Phase II 3 rounds - 10-12 reps single leg Bench supported - 10-12 reps sngl leg heel biased Bridge - 10-12 Dbl leg ball (Sorinex) curl Phase III 3 rounds - 10-12 Sngl leg ball (Sorinex) curl - 10-12 Hip thrust (go DOWN and UP) - 10-12 Single Leg RDL (KB) - 10-12 GHD Hip Extensions - 10-12 Banded Hamstring Curls |
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