Howitzer Hamstrings
CJ Performance Healthcare
Sports are getting more and more intense...
Despite the increased knowledge in the area of sports performance, hamstring injuries are still seeing an increase across multiple sports leaving athletes out of the selection for game time on average of twelve-weeks.
Twelve-weeks without training, competing, and dominating.
Not only that, when athletes return from hamstring injuries, there probability of re-injury goes through the roof due to inadequate rehabilitation.
So let us help you prevent this in the first place
CJ Performance Healthcare have helped elite athletes from sports including football (soccer), mixed martial arts, and rugby, not only return to sport following a hamstring injury, but DOMINATE upon their return.
What's more, there is no point in having hamstrings that don't perform as well as they could. Hamstrings are essential for knee control, forward propulsion, deceleration, the list goes on.
This programme is designed to help those who have previously had a hamstring injury (or those with no confidence in theirs) to build STRONG, POWERFUL, and RESILIENT hamstrings alongside their normal sports practice or gym routine.
A1
Treadmill Work
1 x 5:00
A2
Run
1 x 5:00
B1
Counterbalance Squat
3 x 10
B2
Scap Dips
3 x 10
B3
Pull-Up
10, 8, 5
C
Romanian Deadlift (RDL)
4 x 1
D
Partner Nordic Hamstring Curl
3 x 1
E
Hamstring Bridge
F1
10 Yard Sprint
F2
20 Yard Sprint
F3
30 Yard Sprint
Conditioning
A
Rest Day
Take it easy today. Keep moving, but no need to lift weights or perform any high loading activity (running etc). Feel free to do some of the mobility exercises you have been prescribed recently. Just be sure to log them so I know what you have gotten up to.
A1
Dead Bug
3 x 1:00
A2
Goblet Squat
20, 15, 10 @ 22.05, 33.07, 44.09 kg
A3
Wall Run
3 x 0:30
B1
Isometric Lunge Hold
4 x 3 @ 15
B2
Isometric Mid-Thigh Pull
4 x 3 @ 10
C
Prone Banded Hamstring Curls
3 x 20
Conditioning
A
Rest Day
Take it easy today. Keep moving, but no need to lift weights or perform any high loading activity (running etc). Feel free to do some of the mobility exercises you have been prescribed recently. Just be sure to log them so I know what you have gotten up to.
A1
Bird Dog
3 x 0:30
A2
Pull-Up
3 x 10
A3
Scap Push-Up
3 x 15
B1
Forward Walking Lunges
3 x 25
B2
Banded Good Morning
3 x 20
C1
Bodyweight Step-Up
3 x 8
C2
Hamstring Bridge
3 x 12
Conditioning
A
Rest Day
Take it easy today. Keep moving, but no need to lift weights or perform any high loading activity (running etc). Feel free to do some of the mobility exercises you have been prescribed recently. Just be sure to log them so I know what you have gotten up to.
Conditioning
A
Rest Day
Take it easy today. Keep moving, but no need to lift weights or perform any high loading activity (running etc). Feel free to do some of the mobility exercises you have been prescribed recently. Just be sure to log them so I know what you have gotten up to.
CJ Performance Healthcare
CJ Performance Healthcare is a team of elite coaches, physiotherapists, and healthcare providers bringing you the best quality of care, from wherever you are in the world.
Don't wait for those hamstrings to pop on you
Get Howitzer Hamstrings
Natalie
Gym Goer
Verified Athlete"I started working with Callum about 15 months ago and am so pleased with the progress I have made. I was recovering from a hip injury and chose to work with Callum because of his broader experience with injury rehabilitation"
Ben
Recreational Football/ Soccer Player
Verified Athlete"Callum was very knowledgeable about the injury, he made the sessions fun and in a way I was able to see improvements between most sessions. He also incorporated my rehab into my training by giving a structured weekly day by day plan of sport specific rehab and also strength and conditioning training"
John
Power Lifter
Verified Athlete"The best thing Callum tells it how it is, doesn't just give blanket statements like "just don't exercise" and trys to get to the bottom of what has happened and comes up with a game plan to get you back to fitness the quickest... Highly recommended"
