Day 8
Workout
Warmup
20s Hasmtring prone stretch
15 quadruped
10 soleus stretch
A1
Standing Terminal Knee Extension
4sets, 15reps, 3.3.X.1, rest 60s
A2
Single leg hamstring bridge
3sets, 20reps, rest 60s
B1
90 isometric leg extension
4sets, 6s hold, 6reps, rest 90s
B2
Dumbbell Romanian Deadlift
3sets, 15reps, 3.0.X.1, rest 90s
C
Single Leg Calf Raises
3sets, 15reps, 2.2.X.1
D
Single Leg Balance with Forward Lean
3sets, 30s hold, rest 45s
Day 10
Workout
Warmup
3 rounds
20s deep squat position
30s loaded hamstring stretch
90/90 hip rotation
A
Prone terminal knee extension
4sets, 15reps, 60s rest
B
Hamstring Walkout
4sets, 8/10reps, 90s rest
C1
Goblet box squat
4sets, 10/15reps, 3.0.X.1, rest 90s
C2
Hamstring bridge with adduction
4sets, 30s hold, 90s rest
D
Knee stability ball throw
4sets, 45s hold
Day 12
Workout
Warmup
3 rounds
10 quadruped knee flexion
10 seated banded halstring curl
30s deep squat position
A
Wall Sit
3sets, 30/45s hold, 60s rest
B
Trap Bar Deadlift
3sets, 10reps, 2.0.X.1, rest 2mins
C1
Goblet squat
3sets, 12/8reps, 3.1.X.1, rest 90s
C2
ISSA Exercise Library Prone Leg Curl mp4
3sets, 15reps, 3.0.X.1, rest 90s
D
Seated Calf Raise
3sets, 15reps, 2.2.X.1