For The Serious Athlete Who Never Wants To Pull Their Hamstring Again
THE KVLR™ HAMSTRING PROTOCOL VIDEO LIBRARY
YOUR VIDEO DEMONSTRATIONS TO ACCOMPANY YOUR RESILIENCE PROGRAM.
Phase One, Session One
Leg Curl - Supine
The Leg Curl - Supine develops distal hamstring strength at terminal hip extension. This is the first progression in your distal strength progression.
B Stance Good-Morning (Banded)
The B Stance Good-Morning (Banded) is an introductory strength-at-length exercise for the proximal hamstring.
GHD Bosch Hold
The GHD Bosch Hold develops distal hamstring resilience. Focus on keeping knee bent slightly so you don't lockout.
Phase One, Session Two
Arabesque
The Arabesque is our introductory, unilateral proximal hamstring exercise. Focus on driving the heel backwards.
Harop Curl
The Harop Curl increasse capacity of the distal hamstring isometrically and the proximal hamstring dynamically. Keep your thighs perpendicular to the ground.
Chinese Plank
The Chinese Plank develops capacity at the distal hamstring isometrically.
Phase Two, Session One
B Stance Good-Morning (Barbell)
The B Stance Good-Morning (Barbell) is a strength-at-length exercise for the proximal hamstring which is well suited for additional loading via the barbell.
Leg Curl - 2 Up, 1 Down
The 2 Up, 1 Down Leg Curl unilaterally overloads eccentric capacity of the distal hamstring. Alternatively, you can do this on a roller.
Bosch Hold - 1 Leg
The 1 Leg Bosch Hold begins to develop unilateral distal hamstring resilience. Keep the knee slightly bent so you don't lockout.
Phase Two, Session Two
RDL One Leg Barbell
The 1-Leg RDL (Barbell) challenges your hip stability while developing unilateral proximal hamstring capacity.
Nordic Fall
The Nordic Fall builds eccentric capacity in the proximal attachment of the hamstrings.
Chinese Plank - 1 Leg
The 1-Leg Chinese Plank (2-Leg version shown in the video) develops capacity at the distal end of the hamstring.
Phase Three, Session One
RDL One Leg (Barbell)
The 1-Leg RDL (Barbell) challenges your hip stability while developing unilateral proximal hamstring capacity.
One Leg Supine Curl
A challenging unilateral exercise for distal hamstrings which also demands quality hip control.
Supine Bench Hold
Develops bilateral distal hamstring resilience.
Phase Three, Session Two
RDL - Landmine (2 Up, 1 Down)
The 2 Up, 1 Down RDL Landmine unilaterally overloads eccentric capacity of the proximal hamstrings. Reminder this is a heavy exercise, so don't go too light on this.
Modified Razor Curl
The Modified Razor Curl integrates proximal and distal hamstring capacity.
Chinese Plank Switches
Chinese Plank Switches create rapid force development and absorption of the distal hamstring.
Phase Four, Session One
KB Swing
The KB Swing demands rapid force development and capacity of proximal hamstring. During the movement, focus on hinging, not squatting.
One Leg Supine Curl
A challenging unilateral exercise for distal hamstrings which also demands quality hip control.
Supine Hamstring Hold (Press 45's)
The Hamstring Hold w' 45 Degree Press exposes the distal hamstring and hips to increased stability demands. Make sure you reset after each rep.
Phase Four, Session Two
RDL Landmine - 2 Up, 1 Down
The 2 Up, 1 Down RDL Landmine unilaterally overloads eccentric capacity of the proximal hamstrings. Reminder this is a heavy exercise, so don't go too light on this.
Glute Ham Raise
The Glute Ham Raise is an integrated proximal and distal hamstring capacity that will seriously challenge you.
Supine Tantrums
The Supine Tantrum exposes the proximal hamstring to high velocities. Use 3-4 reps to build speed, sustaining for 14-18 reps, then slow down to 3-4 reps.
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