Posterior chain strength
| Hip | Area of focus | Exercises to choose from | Day 1 (A): sets and reps | Day 2 (A): sets and reps (if test result is positive) | |
|---|---|---|---|---|---|
| 1—Hip | Extended (0–60°) |
| Hip thrust/glute bridge (bil/uni), quadruped hip extension, back extension (bil/uni) | 2–3×4–8 (6–10 RM) | 2–3×4–8 (6–10 RM) |
| 2—Hip | Mid—range (60–90°) |
| Trapbar/sumo/traditional deadlift, 45° hyper, high sled push, high step-up | 2–3×4–8 (6–10 RM) | 2–3×4–8 (6–10 RM) |
| 3—Hip | Deep (90–110°) |
| Squat/split squat variations, Romanian deadlift, low step-up, low sled push | 1–2×4–8 (6–10 RM) | 1–2×4–8 (6–10 RM) |
| If hip asymmetry | Extended (0–60°) |
| One extra set of a unilateral exercise in the extended category* | 1×4–6 (6–10 RM) | |
| Set volume | 5–7 (+1 for asymmetry) | 5–7 | |||
| Hamstrings | Day 1 (B) | Day 2 (B) | |||
| 1—Hamstring | Hip over knee movement |
| Drop lunge into Romanian deadlift, perturbation stretches, straight leg dynamic cable pulls | 1–2×4–6 per side (8–12 RM) | 1–2×4–6 per side (8–12 RM) |
| 2—Hamstring | Knee over hip movement |
| Nordic hamstring exercise, unilateral sliders, standing band curl | 1–2×4–6 per side (6–8 RM) | 1–2×4–6 per side (high eccentric effort) |
| 3—Hamstring | Stiffness at knee and hip |
| Tantrums/bench heel kick/heel drops in lunge position | 1–2×4–5 per side (tantrums in s) | |
| If hamstring asymmetry |
| One extra set of unilateral sliders† | 1×4–6 (6–10 RM) | ||
| Set volume | 3–6 | 2–4 (+1 for asymmetry) | |||
*Asymmetry training is in the extended range of motion category as it is tested in this range.
†Unilateral sliders are chosen to correct hamstring asymmetry as it’s a high load unilateral hamstring exercise reaching peak force in a similar angle as the test. Asymmetry for the hip extensors and hamstrings are advised to train on separate days to avoid excess volume sessions.
Coaches choose one exercise (based on preference) from each category once to twice per week depending on test results. If asymmetry is found, complete the described extra exercise once per week. Rest between sets: 2 min. Set volume is manipulated based on athlete exposure/fatigue. RM for the given day is an approximation based on how the athlete is feeling. Athletes are advised to leave two to three repetitions in reserve in all exercises and avoid any technical sign of fatigue in stiffness exercises.
RM, repetition maximum.