Workout program
Hamstring, Core & Mobility Support
Two short add-on sessions a week (25-30 min) alongside a main plan. Strengthens hamstrings, hips and core and opens up hip and shoulder mobility. For desk workers and members with tight hamstrings or a sensitive lower back.
- Goal
- General health
- Level
- Beginner
- Frequency
- 2 days a week
- Duration
- 6 weeks
Equipment needed
Day by day
Posterior Chain + Core
- 1Cat-Cow StretchLower back1 × 10
- 2Hip Flexor StretchQuadriceps2 × 30 s / side
- 3Single-leg Glute BridgeGlutes3 × 10 / leg45 s rest
- 4Nordic Hamstring CurlHamstrings3 × 4-690 s rest
- 5Dumbbell Romanian DeadliftHamstrings3 × 10-1260 s rest
- 6Dead BugAbs3 × 8 / side45 s rest
- 7Side PlankObliques2 × 30 s / side30 s rest
- 8Hamstring StretchHamstrings2 × 30 s / side
Mobility + Balance + Core
- 1World's Greatest StretchQuadriceps2 × 5 / side
- 2Band Shoulder DislocateShoulders2 × 10
- 3Single-leg Romanian DeadliftHamstrings3 × 8 / leg60 s rest
- 4Bird DogAbs3 × 8 / side45 s rest
- 5Band Pull-ApartUpper back3 × 1545 s rest
- 6PlankAbs3 × 30-45 s45 s rest
- 7Wall SlideShoulders2 × 1030 s rest
- 8Child's PoseLower back1 × 1 min
Who it is for and how to use it
Who is this program for?
It is written for someone new to the gym or coming back after a long break. The goal is general health: strength, mobility and fitness without straining the joints.
How many days a week, and for how long?
2 days a week for 6 weeks. The program has 2 different workout days.
What equipment do I need?
For the exercises in this program: Dumbbell, Resistance band.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.