21/09/2025

4-Week Hip & Hamstring Plan

(Minimal equipment - travel friendly)

For piriformis syndrome, deep gluteal syndrome, and proximal hamstring tendinopathy.

Key Rules:

• Strength 3x/week (M, W, F)

• Walking/cardio = adjusted weekly.

• Always follow the pain rule.

OK: 0-3/10 mild ache during or after, that settles within 24 hrs

Not OK: 4+/10, sharp pain or soreness that lingers > 24 hr.

!scale back!

Weekly Plan

Week 1

Mon: Strength Plan (Phase 1)

Tue: Walk 20-30min (break into 2x15min if needed)