Building strong and durable hamstrings is a common goal in training, rehabilitation, and reconditioning programs.

 

The Askling Hamstring Protocol has been commonly used to support hamstring strength and durability in athletic performance. This protocol is broken down into the C-Protocol (3 exercises) and the L-Protocol (3 exercises).

 

While the entire paper is worth the read, I have become strongly interested in 'The Glider' exercise (L-3) from the L-Protocol. I really like what 'The Glider' exercise brings to the table, but believe that most folks simply aren't ready for it yet so I put together a progression series.

 

I would suggest using the Forward Glide progressions first, and then work your way into the Reverse Glide (‘The Glider’) variations.

 

  1. TRX Slider Hamstring Forward Glide

 

 

  1. Slider Hamstring Forward Glide

 

 

  1. TRX Slider Hamstring Reverse Glide

 

 

  1. PVC Slider Hamstring Reverse Glide

 

 

Learn more about our individualized Online Training Program that will help you achieve your health and performance goals!

 

References:

 

  1. Askling C, Tengvar M, Thorstensson A. Acute hamstring injuries in Swedish elite football: A prospective randomised controlled clinical trial comparing two rehabilitation protocols. Br J Sports Med. 2013 Oct;47(15):953-9. doi: 10.1136/bjsports-2013-092165.

ABOUT THE AUTHOR

Matthew Ibrahim

Matthew Ibrahim is the Co-Owner, Director of Strength & Conditioning and Internship Coordinator at TD Athletes Edge in Salem, MA. Throughout his career, Matthew has been an invited guest speaker nationally in over 10 U.S. states, which was highlighted by his presentations at Google Headquarters, Stanford University, Equinox, Lululemon and Mike Boyle Strength & Conditioning, in addition to guest speaking internationally in Milan, Italy. He has also been an invited guest speaker by the National Strength and Conditioning Association (NSCA) at the regional conference level and at the state clinic level. His professional work has been featured in some of the world’s largest publications, such as Men's Health, Men’s Fitness and STACK Media. Currently, he is a PhD student at Rocky Mountain University of Health Professions in the Human and Sport Performance program. Matthew also serves as an Adjunct Professor of Exercise Science at Endicott College and an Adjunct Professor of Exercise Science at Maryville University.

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