My Complete Hamstring Routine @MovementbyDavid

Summary

Join this hamstring flexibility workout with a series of targeted exercises designed to improve flexibility and mobility. Starting with hamstring kicks and moving on to single-leg Romanian deadlifts (RDLs), you’ll focus on proper form, breathing, and stretching techniques. The workout includes both dynamic and static stretches, with 30-second holds to deepen the stretch. By the end, you’ll feel the difference in your hamstrings! Plus, grab a free ebook for additional exercises and follow along with future flexibility routines. Stay committed, and stay flexible!

Takeaways

• 😀 The workout focuses on hamstring flexibility with a variety of exercises.
• 😀 You can download a free ebook to follow along with the hamstring flexibility program.
• 😀 The first exercise, hamstring kicks, is done with a balance aid like a wall or pole, with 10 reps on each side.
• 😀 Hamstring kicks start low and progress higher with each rep to increase flexibility.
• 😀 The second exercise is the Single Leg RDL (Romanian Deadlift), which targets hamstring flexibility by hinging at the hips.
• 😀 For the Single Leg RDL, focus on keeping a flat back and using the straight leg to perform the movement.
• 😀 Each leg should perform 10 reps for the Single Leg RDL, ensuring controlled breathing and good form.
• 😀 After completing RDLs, march in place to reset before transitioning to the next exercise.
• 😀 The Single Leg Hamstring Stretch involves bending one leg and reaching forward towards the straight leg, holding for 30 seconds.
• 😀 Flexing the quad of the straight leg helps deepen the stretch during the Single Leg Hamstring Stretch.
• 😀 The workout alternates between RDLs and hamstring stretches in a superset to maximize flexibility benefits.

Q & A

What is the primary focus of this workout session?

The primary focus of this workout session is hamstring flexibility, incorporating exercises and stretches to improve flexibility and strength in the hamstrings.

How many reps of hamstring kicks should be performed on each leg?

You should perform 10 reps of hamstring kicks on each leg, gradually increasing the height of the kicks as you progress.

What should you use for balance during the hamstring kicks?

You can use a wall, pole, or any stable surface to help with balance during the hamstring kicks.

What is the main objective of the Single Leg RDL exercise?

The main objective of the Single Leg Romanian Deadlift (RDL) is to strengthen the hamstrings while improving balance, posture, and hip hinge movement.

How should the back be positioned during the Single Leg RDL?

The back should remain flat during the Single Leg RDL, with a slight hinge at the hips as you lift the working leg.

What is the purpose of flexing the quad during the single leg hamstring stretch?

Flexing the quad helps keep the knee of the straight leg as straight as possible, allowing for a deeper stretch in the hamstring.

How long should each single leg hamstring stretch be held?

Each single leg hamstring stretch should be held for 30 seconds, allowing the muscles to relax and elongate.

What type of breathing technique is recommended during the stretches?

It is recommended to breathe deeply, inhaling through the nose and exhaling through the mouth to help relax the body and deepen the stretch.

How many sets of exercises are performed in this routine?

The routine includes two sets of the hamstring kicks, two sets of the Single Leg RDL, and two sets of the single leg hamstring stretch.

What should you do after completing the final stretch?

After completing the final stretch, stand up and march in place to help improve circulation and notice how your hamstrings feel after the workout.