Hamstring Strengthening for Runners

ENDURANCE DAYS - Day 1 and 3                         

Standing Mini Squat Hamstring Stretch:  15sec x 4                              

Straight Leg Hamstring Stretch:  30sec x 4                              

Iliopsoas (Hip Flexor) Stretch:  30 sec x 4                             

Piriformis (Butt) Stretch:  30sec x 4                  

Standing Hamstring Curl:  3 x 20 (low weight) 

Glute Extension:  3 x 20 (low weight) 

4-way Hip:  2 x 20 (low weight) 

Stool Pulls:  2 laps around 30 foot area 

Backward Stairmaster-if available:  10 minutes               

STRENGTH DAYS - Day 2 and 4

Standing Mini Squat Hamstring Stretch:  15sec x 4

Straight Leg Hamstring Stretch:  30sec x 4

Iliopsoas (Hip Flexor) Stretch:  30sec x 4

Piriformis (Butt) Stretch:  30sec x 4

Standing Hamstring Curl:  3 x 10 (high weight)

Glute Extension:  3 x 10 (high weight)

4-way Hip:  2 x 10 (high weight)

Body Master (mimic jogging):  3 x 10 (high weight)

Stool Pulls:  2 laps around 30 foot area 

Backward Stairmaster-if available:  5 minutes