Unlock Your Tight Hamstrings

Injury Specialist Rick Kaselj & Mike Westerdal www.criticalbench.com 2

LEGAL STUFF© 2015 & Beyond, Critical Bench, Inc.

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This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paying customers of CriticalBench.com. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identification tag.

NOTICEThe information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional.

Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise program.

Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise program.

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TABLE OF CONTENTSUnlock Your Tight Hamstrings ........................................................................................4

#1: Knee to Chest Walk (Dynamic Stretching) ..........................................................4

#2: Heel to Seat Walk (Dynamic Stretching) ................................................................5

#3: Heel Pull Walk (Dynamic Stretching) ..................................................................6

#4: Pelvic Rolls (Dynamic Stretching) ......................................................................7

#5: Foot Catches (Eccentric Training) .......................................................................8

#6: Single Leg Balance Windmill Touches (3 Dimensional Core Stability Exercises) ... 10

#7: Leg in the Air Hamstring (Static Stretching) .........................................................11

#8: Isometric Bridging Curl (Isometric Strengthening) .............................................12

#9: Single Leg Bridging with Hip Drop and Lift (Muscle Activation) .........................14

About the Authors .........................................................................................................15

Other Products from Mike & Rick .................................................................................18



UNLOCk YOUr TIGhT hAmSTrINGS

#1: Knee to Chest Walk (Dynamic Stretching)

Knee to Chest Walk

(5 times total or you can progress to 10 times total)

Instruction: Pull your right knee up to your chest and hold with your hands. Take a step forward and complete with the opposite leg. Repeat the sequence by alternating legs. Work your way across 5 to 10 yards in a slow and controlled movement.

Start Middle End



#2: Heel to Seat Walk (Dynamic Stretching)

Heel to Seat Walk

10 times total (5 times each leg)

Instruction: Grab your heel and pull it towards your seat. Then move your knee back to intensify the stretch. Take a step and do the same with the opposite leg. Repeat the sequence and alternating legs. Work your way across 5 to 10 yards in a slow and controlled movement.

Start Middle End



#3: Heel Pull Walk (Dynamic Stretching)

Heel Pull Walk

10 times total (5 times each leg)

Instruction: Bring the inside of your foot up towards your belly button and pull it with the same sided hand a little bit further. Take a step and bring the opposite leg up and pull it up a little bit further with the same-sided hand. Repeat the sequence and alternate legs. Work your way across 5 to 10 yards in a slow and controlled movement.

Start Middle End



#4: Pelvic Rolls (Dynamic Stretching)

Pelvic Rolls

10 times total (5 times each direction)

Instruction: Stand up straight with feet hip-width apart. Now tilt your pelvis forward as far it can and hold at the end position for a second. Then tilt your pelvis back as far as it can and hold the end position for a second. Do this for 5 repetitions in each direction for a total of 10 repetitions.

Start Middle End



#5: Foot Catches (Eccentric Training)

Foot Catches (First Position)

Foot Catches (Second Position)

Start End

Start End



#5: Foot Catches (Eccentric Training) cont.

Foot Catches (Third Position)

10 times total (5 times each side at 3 different positions)

Instruction: Use the wall for balance. You are going to stand on one leg and bring the knee up so it is in line with the hip. You are going to straighten your leg out and do small kicks and then use your hamstrings to stop the movement and catch your leg. Perform this 5 times on each side at three different position (knee bent to 90 degrees, knee bent to 45 degrees and knee nearly straight).

EndStart



#6: Single Leg Balance Windmill Touches (3 Dimensional Core Stability Exercises)

Single Leg Balance Windmill Touches

1 Set of 10 Repetitions (5 repetitions on each side) with a 2 second hold

Instruction: Use the wall for balance and stand on one leg. Bend your whole body, drop the hip and touch your toe with your opposite hand and then straighten back up. Repeat the sequence with the opposite leg. Do 5 repetitions on each side with a 2 second hold at the end position.

EndStart



#7: Leg in the Air Hamstring (Static Stretching)

Leg in the Air Hamstring

2 repetitions with each stretch held for 20 seconds

Instruction: Lie on your back and straighten out your leg, bring it up until you feel that a light stretch in your hamstring area. Hold it for 20 seconds and then switch to the other side. Repeat the sequence, alternating legs for 2 repetitions.

EndStart



#8: Isometric Bridging Curl (Isometric Strengthening)

Isometric Bridging Curl (First Position)

Isometric Bridging Curl (Second Position)

Isometric Bridging Curl (Third Position)

Start End

Start

Start

End

End



#8: Isometric Bridging Curl (Isometric Strengthening) cont.

1 Set of 5 Repetitions at 3 different positions with a 2 second hold

Instruction: Lie on your back with legs nearly straight. Then bridge up and then activate your hamstring like you are trying to move your heels towards your seat without moving your feet. Hold it for 2 seconds and then come back down. Repeat the exercises at a knee position that is around 90 degrees and at 45 degrees. Perform 5 repetitions total.



#9: Single Leg Bridging with Hip Drop and Lift (Muscle Activation)

Single Leg Bridging with Hip Drop and Lift

1 Set of 10 Repetitions (5 repetitions on each side) with a 2 second hold

Instruction: Get into a normal bridge position and then straighten one leg out. Drop the hip a few inches and then lift it back to the start. Then alternate onto the other side. Perform the hip dropping for 5 repetitions on each side.

Start

Middle (c)

Middle (b)

Finish

Middle (a)

Middle (d)



ABOUT ThE AUThOrS

rICk kASELj, mSRick Kaselj is the “go-to” guy when it comes to overcoming injuries and pain, but most of his learning do not come from books and seminars but from his own struggles with injuries and pain.

Rick’s journey into living a pain-free life started with a severe back injury caused from working out the wrong way. The injury threatened to end his professional career and prevent him from living a full and happy life. Rick did not want a life of pain, appointments and drugs so he began to search for a solution to overcome his crippling back pain.

Using himself as a guinea pig he developed techniques and strategies to overcome his back injury and has used these same strange techniques with over a hundred thousand clients, professionals, viewers and readers to overcome back, shoulder, knee, elbow and many other pains.

On a daily basis Rick helps over 80,000 people from 137 countries (including Antarctica) live a healthier and pain-free life and Rick has taught his techniques to well over 8,152 health and fitness professionals from around the word.



If you have a pain or injury, or if you know of anyone with a pain or injury, then you should check out Rick Kaselj at ExercisesForInjuries.com

Connect With Rick:

Rick’s Gift For You: http://www.shoulderpainsolved.com/8-most-dangerous-exercises-for-your-back

Industry Leading Injury Solutions: http://www.exercisesforinjuries.com/products

Exercises For Injuries Facebook Fan Page:http://www.facebook.com/ExercisesForInjuries

Exercises For Injuries YouTube:https://www.youtube.com/user/ExercisesForInjuries


http://www.shoulderpainsolved.com/8-most-dangerous-exercises-for-your-back

http://www.exercisesforinjuries.com/products

http://www.facebook.com/ExercisesForInjuries

http://www.youtube.com/ExercisesForInjuries


mIkE wESTErdALMike Westerdal is a personal trainer, kettlebell instructor and founder of CriticalBench.com, the internet’s largest strength site helping half a million people per month achieve their strength & health goals.

With a background in sports training and powerlifting, Mike has teamed up with the industry’s leading Injury Specialist Rick Kaselj, MS in order to overcome their personal injuries and nagging pain.

Together their mission is share the Fix My Pain series with others that are interested in fixing their own injuries and combating pain without appointments, medications or going under the knife in order to live life to the fullest in and out of the gym.

Mike resides in sunny Clearwater, Florida with his beautiful wife Courtney and two children Karina and Lincoln.

Connect With Mike:

Mike’s Gifts For You: http://www.criticalbench.com/free-stuff/Industry Leading Solutions: http://www.criticalbench.com/products/Critical Bench Facebook Fan Page: http://www.facebook.com/criticalbenchCritical Bench YouTube: http://www.youtube.com/criticalbench


http://www.criticalbench.com/free-stuff/

http://www.criticalbench.com/products/

http://www.facebook.com/criticalbench

http://www.youtube.com/criticalbench


OThEr PrOdUCTS FrOm mIkE ANd rICkFix My Back Pain Do you suffer from back pain?If so, then I have some great news for you. Instead of going to pointless doctor appointments, spending $$$ on expensive medication or surgery, you can get the all-natural solution to your pain with The Fix My Back Pain System.

This system is strategically designed to get you back to pain free workouts using the BR3 method which will reshape your back and eliminate the pain once and for all.

This has worked on thousands of happy customers world wide and can do the same for you today.

Fix Your Back Pain With The BR3 Method

Fix My Shoulder Pain

Fix My Shoulder Pain was created by Injury Specialist Rick Kaselj, MS. Utilizing his trademarked SR3 Method which is short for “Shoulder Reshaping 3-Part Method“, Rick is literally making headlines world wide. Rather than just


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stretching and strengthening which only provides temporary relief Rick’s Method actually reconstructs the shoulder joint from the outside and inside.

Fix My shoulder Pain and the SR3 Method is the first shoulder injury system ever created to help you get back to pain free workouts by focusing on alignment, tissue quality and activation & endurance. The best part; this program has been specifically designed to help serious fitness enthusiasts who want to avoid expensive and time consuming appointments and would prefer an alternative to medication or surgery.

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Escape a Major Blowout & Fix Your Knees in Just Minutes… So You Can Get Back to Your 100% Intensity Pain-Free Workouts…WITHOUT




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Feeling Bullied Into Time-Wasting Appointments, Expensive Medications or Going Under the Knife.

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101 Superfoods That Stop Your Joint Pain & Inflammation

One of the deadliest causes of diseases is chronic inflammation. That is correct!According to a recent study, chronic inflammation can cause asthma, irritable bowel syndrome, allergies, heart disease, arthritis, obesity, tumor formation, cancer, type 2 diabetes and even Alzheimer’s.

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http://superfoodnewsdaily.com/foodpain-10-2



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