Hamstring Strain Rehab for BJJ | Part 4 (15 min)

So let's start on the good leg for today. I'm going to pull the right knee up to the chest. So the injured leg, I'm going to hold on my chest and I'm just going to push my weight down through my heel. So this is considerably harder on the hamstring than the two-leg version.

Okay. And it's possible this might be a little bit too much at this stage. If it is, you can either reduce the amount of push so you don't have to take your hips as high, or you can go back to the two-leg version. Either of those is fine.

It's important that my knee carries on pointing towards the ceiling. I'm not going to let that flop out to the side. And then from there, I'm going to roll onto my stomach and I'm going to bend the knee. So again, we'll start with a good leg for this one.

I'm just going to lift the foot towards the ceiling and back down. And then the same on the other side. And then back onto my back. So I'm going to repeat that little sequence.

Okay. side to the side it comes to the front So this time if I want I can keep my leg a little bit straighter. So I want to try and keep my hips down as much as possible. I don't want to twist my body when I'm lifting.

I keep both hip bones on the floor. And then one more time. So I'm going to try and keep my legs straight. So I'm going to try and keep my legs straight.

And come up. I'm going to start with my step now. So this time you can just do the step ups the same as we were doing before with no weight. But if you like you can add a bit of weight.

I always put it in the hand opposite the leg that's doing the work. So we're going to do both sides today. Once again remember that you want the leg that's on the step doing most of the work. So I'm going to do the other side.

And switch sides. And then I'm going to do the other side. And from there we're going to keep hold of the kettlebell. And switch hands.

And then we're going to go to a single leg, Iranian deadlift. So I'm just going to let the other leg come back. I'm going to lean forward. So it's up to you whether you want to do this with the weight or whether you want to put the weight down and just try it without.

Either is fine. And then we're going to do the other leg. And then starting with a light weight first and then increasing it as you feel more comfortable. It's always better to undershoot than to overshoot.

Get back to the middle. I'm just going to do that sequence again. I'm just going to do that sequence again. And then we're going to do the other leg.

Switch to the other side. And remember that the weight is in the offside hand. And then we're going to do the other leg. And back to the arm.

So once again, I remind you that none of these exercises should be painful. So a little mild discomfort is okay. That's as far as we want to take it. So if it feels more than that, it feels like you're getting some pain or that you might be getting some pain.

Back off. Do it with less weight. Make the exercise easier. Or do a few fewer reps.

But you can always build this up. So as you'll notice with this, keeping your balance can be quite challenging. It's okay if you want to put a hand on a wall just for a little bit of support. But try not to use it to take the weight.

Try and just use as little as you can get away with. And we're going to stop there for today. So we'll see you back here when you're ready for day five, the final day in this plan. And we'll continue building up the intensity of some of these exercises.

Thank you.