PREHAB_COACH
Coach
Diego Goncalves
a 6 Weeks Training plan we should use to improve Hamstring Capacities for Injuries prevention / Return to Perform
Features1 sessions per week
Must use App app to view and log training
Program Training
High Leg Confidence
Regain your développé/grand battement height with a hamstring that feels secure—not “one rep away” from flaring.
Fewer next-day setbacks
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1
A1
Hamstring Eccentric Stretch
A2
Treadmill Walk (Hip Extension Focus)
A3
The Glider (eccentric hamstring)
Wednesday
Week 1 Day 4
A
Hip CARs (loaded) - quadruped
B
Knee Flexion ISO Push - prone
FAQs
Who is this program for?
Do I need to be pain-free to start?
How long are the sessions?
What if I’m still taking class / rehearsing ?
Is this medical treatment ?
Dancers returning after a proximal hamstring strain or proximal irritation/tendinopathy-like symptoms who want to regain high extension safely and progressively.
No. You’ll use a simple symptom guideline and a 24–48h feedback rule to train within a safe range and reduce flare-ups while rebuilding capacity.
Most sessions are 15–30 minutes, designed to fit around rehearsal and class.
That’s expected. The program includes load-management rules and “ballet transfer” steps so you can integrate without guessing.
No—this is an educational strength and return-to-dance program. If you have severe pain, sudden worsening, or neurological symptoms, consult a qualified healthcare professional.
The Proof
Carla
Carla
Pro Dancer - Italy
Verified Athlete"“I stopped chasing splits and finally got my développé back.” “I was stuck at 70–80° because anything higher triggered the proximal hamstring. The end-range strength progressions made it feel stable again. I’m back to full class without that next-day sting.”"
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