Hamstring Strain Rehab for BJJ | Part 5 (15 min)

So this time we're going to go from knee all the way down, step back and a sideways lunge. And we're going to do the same thing, taking the other leg forwards. Repeat that sequence. And we've done that.

We go to our waist again. So we aim to go a little bit heavier than we did last time we did this exercise. Shoulders still leaning forwards. The strain just goes on the hamstrings.

Once again the important thing is if I do increase the weight, I want to do that gradually. I want to suddenly go from 10 kilos to 60 kilos. That's likely to cause problems. And put the weight to one side.

We're going to get back to our lunge matrix again. Again, forwards, backwards, sideways. So it's quite a nice little warm up sequence that I like as well. And one more time.

Go for the weight. We're going to do our Romanian deadlift. Once again, back nice and straight. And rest there.

So the last thing we're going to do in this programme is we're going to reintroduce some dynamic movements. We're going to add some jumps in. Now, as with everything else, we're going to build it up very gradually. We're going to start with a very small jump.

And as you feel comfortable, you can progress. You can make it bigger. So we're going to start with a two foot take off, two foot landing. I want to try and make the landing as soft as I can.

And that's where you might feel a little bit of strain in the hamstring. So again, listen to your body. Make it as small as you need to. I'm just going to start with doing a very small jump.

And gradually increase the height if I feel comfortable to do so. Pause there for a second. Move the legs around. Now, if everything's feeling good there, we're going to go on to the next stage.

So we're going to do a two foot take off and a one foot landing. The challenge here is trying to stick the balance on one foot when you land without wobbling too much, ideally. We go again. We can make it very small to start with.

Almost no jump at all. These are a really good way of building up your confidence with those more dynamic movements. So you'll notice I'm doing both legs here, so I'm alternating from one side and the other side. The next one, just take a second.

So I'm going to add a forward component to it. I'm going to jump out onto my left foot and then I'm going to push off and go back the other way onto the right foot. And each time I'm going to try and stick that landing. And again, I start by just going a little way.

I can gradually increase the distance that I'm travelling. If everything feels good. These can then be progressed into running drills. If I want to get back to sprinting, for example, there's a nice progression from here.

We'll look at that in another series. There, I'm just going to take a minute. So it may be that if this is the first time you've done this programme, one set of those jumps is enough. So if your hamstring is starting to feel a little bit irritable at this point, that's a good time to stop.

If everything's feeling good, though, we're going to go through one more set. Feel free to stop at any point if you need to. You're going to be able to gradually build up your capacity as you continue to do this. So we're going to go...

Again, you're controlling the height of the jumps based on how comfortable you're feeling with them. Pause there. We're going to go into the two foot take off, one foot landing. We're going to start small.

Pause there. And then finally... Pause there. And stop there.

So that's all five days of our hamstring rehab programme. Well done for making it through this far. Now, the important thing is to continue doing those exercises, not just until the pain is gone, but also for a good while afterwards. So bear in mind that we not only want to get rid of the pain, we want to strengthen the area and to prevent it from coming back.

So try and make these exercises a regular part of your routines, your strength routine, your warm up routine, and hopefully that will keep your hamstrings strong into the future.