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Description

!Claire! When strength ling the injured hamstring one stretch till it starts to feel uncomfortable then stop and hold. If you're hamstring starts to hurt at anytime stop or lower intensity.


Exercises

Set 1: 1 round
Cardio Warm Up
Effort: Light
Cardio Warm Up
5 minutes
Hamstring Stretches
Hamstring Stretches
2 minutes
Quad Stretch in Left Low Lunge
Quad Stretch in Left Low Lunge
45 seconds
Quad Stretch in Right Low Lunge
Quad Stretch in Right Low Lunge
45 seconds
Chest Stretch
Chest Stretch
30 seconds
High Knee Pulls
Effort: Light
High Knee Pulls
1 minute
Left Side Stretch
Left Side Stretch
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Cardio Warm Up
Effort: Moderate
Cardio Warm Up
4 minutes

Set 2: 3 rounds
Dumbell Back Row
Weights: Moderate
Dumbell Back Row
15 reps
Kettlebell Squat to Upright Row
Weights: Heavy
Kettlebell Squat to Upright Row
15 reps
3 Point Touches
3 Point Touches
20 reps

Set 3: 2 rounds
Elbow Plank
Elbow Plank
30 seconds
Rest
Rest
25 seconds
Elbow Plank
Elbow Plank
45 seconds
Rest
Rest
20 seconds
Elbow Plank
Elbow Plank
1 minute

Set 4: 3 rounds
Straight Punches
Effort: Maximum
Straight Punches
1 min 10 secs
Mountain Climbers
Effort: Very Hard
Mountain Climbers
1 minute

Set 5: 1 round
Elliptical
Resistance: Moderate
Effort: Maximum
Elliptical
5 minutes

Set 6: 1 round
Jog Slowly Or Walk
Jog Slowly Or Walk
3 minutes
Cool-Down Walk
Effort: Light
Cool-Down Walk
1 minute


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