In tis workout I use a hamstring roller to train my hamstrings. If you don't have one you can use a foam roller instead.

The position I'm holding myself up with requires a lof of upper body strength, if you need to lay down on your back, do that.

The challenge is to keep the hip extended, not flexed. You'll see that I keep it flexed because I don't have the strength to keep it up. To build my strength I focus on the eccentric part of the reps where you're naturally stronger.

After the table top leg curls I do lying down leg curls with one leg at a time.

The next move is poor man glute ham raises without an attachment for my ankles, this truly requires body control, coordination and balance!

In the end I stretch the hamstrings in a seated position, holding a flexed hip to avoid affecting my previously torn hamstrings, taking out the stretch lower down from my tears on the sit bones.