Build Hamstring Durability: Askling L-Protocol

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

2. Slider Hamstring Forward Glide

3. TRX Slider Hamstring Reverse Glide

4. PVC Slider Hamstring Reverse Glide

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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.