Hamstrings

1. Stretch

Hold Time: 30-90 seconds
Frequency: 1-3 times per day for a total of 5 minutes per week

2. Strengthen

 a. Beginner

Repetitions:  15-20
Sets: 3
Frequency: 3-4 times weekly
Equipment: resistance band

 b. Advanced

Repetitions:  10-15
Sets: 3
Frequency: 3-4 times weekly
Equipment: towel, hard floor