6 weeks · 2 sessions/wk
Strength and speed for soccer players
More acceleration, faster changes of direction and injury-proof legs, compatible with 2-3 team practices.
€19.99See program
Buy · €19.99Muscle
Hamstrings exercises
45 exercises that target the hamstrings as the main muscle and 138 where they help as a secondary muscle. Open any of them to see the form, common mistakes and how many sets to do for your goal.
Hip Hinge 11
Conventional Deadlift
Hamstrings, Glutes, Lower back
Romanian Deadlift
Hamstrings, Glutes
One-Arm Kettlebell Swing
Glutes, Hamstrings
Kettlebell Single-Leg Deadlift
Hamstrings
Reverse Hyperextension
Hamstrings
Stiff-Legged Barbell Deadlift
Hamstrings
Stiff-Legged Dumbbell Deadlift
Hamstrings
Band Good Morning
Hamstrings
Good Morning
Hamstrings
Sumo Deadlift
Hamstrings
Dumbbell Vertical Swing
Hamstrings
Knee Flexion 9
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Olympic Lifts 10
Unilateral 1
Mobility 7
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General Strength 1
Cardio 1
Jump 3
Sprint & Agility 1
Myofascial Release 1
Also work the hamstrings 138
Barbell Hip Thrust
Glutes
Dumbbell Step-Up
Quads, Glutes
Box Jump
Quads, Glutes
Depth Jump
Quads, Calves (gastrocnemius & soleus)
Standing Long Jump
Glutes, Quads
Hang Clean
Glutes, Traps & mid back, Quads
Wall Acceleration Drill
Glutes, Quads
Kettlebell Windmill
Obliques, Abs
Kettlebell Figure 8
Obliques, Abs
Clean and Press
Shoulders
Double Kettlebell Snatch
Shoulders
Kettlebell Turkish Get-Up (Squat Style)
Shoulders
Kettlebell Turkish Get-Up (Lunge Style)
Shoulders
Landmine Jammer
Shoulders
One-Arm Kettlebell Snatch
Shoulders
Double Kettlebell Clean
Shoulders
Balance Board
Calves (gastrocnemius & soleus)
Hip Adductor Machine
Adductors
Back Extension (Hyperextension)
Lower back
Back Extension Without a Bench
Lower back
Stiff-Legged Barbell Good Morning
Lower back
Weighted Stability Ball Back Extension
Lower back
Barbell Hack Squat
Quads
Barbell Lunge
Quads
Week-by-week training programs
6-8-week plans with sets, reps and progression, built for your sport. Includes a downloadable PDF.
6 weeks · 2 sessions/wk
Jump and power for basketball
A higher vertical, a quicker first step and knees and ankles that handle stops and landings all season.
€19.99See program
Buy · €19.998 weeks · 2 sessions/wk
Strength for runners
A more efficient stride, tougher calves and tendons and fewer injuries, without cutting miles.
€19.99See program
Buy · €19.99