Hate Nordic Curls? Strexi a Better Way to Prevent Hamstring Injuries

Nordic hamstring curls are one of the most researched and proven exercises for reducing hamstring injuries in field sport and running athletes, with multiple studies showing up to a 50–70% decrease in strain risk when athletes consistently use them in training. The mechanism lies in their emphasis on eccentric strengthening of the hamstrings, which improves fascicle length, tendon stiffness, and the muscle’s ability to tolerate high-force lengthening during sprinting and kicking — the situations where most hamstring strains occur. However, Nordic curls can be difficult to perform correctly, requiring a high baseline of strength and producing excessive soreness that limits adherence. The Strexi provides the same eccentric strengthening stimulus as a Nordic however it places more emphasis on movement end-ranges where injuries typically occur, and with adjustable resistance and built-in safety support make it a more accessible and progressive option. By combining PNF-style stretching, assisted eccentrics, and end-range isometrics, Strexi not only protects the hamstrings against injury but also improves hip mobility and functional flexibility — making it a more versatile and sustainable alternative to Nordics for athletes and general fitness users alike.

The following is a 12-week program on how to utilise Strexi increased lower body power and injury prevention for the field sport athlete or runner.

12-Week Strexi Hamstring Injury Prevention Program

Frequency: 2× per week
Structure: Dynamic warm-up → Strexi session → Cool down mobility

🔹 Warm-Up Drills (10–12 minutes each session)

1. Dynamic Leg Swings (Front-to-Back + Side-to-Side) – 2×10 each leg
2. A-Skips or High Knees – 2×20m
3. Butt Kicks (gradual, not forced) – 2×20m
4. Walking Hamstring Sweeps (“Toy Soldiers”) – 2×10 each leg
5. Lateral Shuffle + Crossover Step – 2×15m
6. Bounding or Small Pogos – 2×10 for stiffness prep
7. Mini Band Monster Walk Sideways, Forwards & Backwards – 20m Each x 2
8. Air Squats – 20 deep controlled reps with chest held high

🔹 Weeks 1–3 (Foundation – Improving Range Phase)

• Perform 3 Rounds as a Circuit – Measure out your stride Length and set safety as per “Basic Instruction”.
  
  As you proceed through this workout lengthen safety with each change of leg. The stretch should feel like a 6 out of 10 pain scale. No need to push hard the range will improve passively with this proprio-neuro facilitation (PNF) style stretching.
  
  Selected appropriate number of assistance bands that you can glide out to stretch position without physically having to push your leg out to reach full range but also so that it is not too difficult to bring legs back together.
• Performing 3 Rounds
• In each position perform 3 reps with 20s holds at stretch point resting stretch on safety.
• Strexi Assisted Hamstring Stretch (PNF) (Left Heel-On)
• Strexi Assisted Hip Flexor Stretch (PNF) (Left Toes-On)
• Strexi Assisted Adductor Stretch (PNF) (Left Midfoot-On)
• REPEAT WITH RIGHT LEG
• Glute Bridge Hold with Hamstring Engagement – 3×30s
• BACK TO BEGINNING OF CIRCUIT
  
  

🔹 Weeks 3–6 (Building Strength/Hypertrophy Phase)

Measure out your stride Length and set safety as per “Basic Instruction”.

Perform 1 round through of “Foundation – Improving Range Workout” on left leg then right leg to open range back up and prepare for workout.

Following this shorten safety by approximately 2 inches (10cm). Keep assistance bands the same to start. You can reduce the number of bands as you feel stronger at bringing your legs back together.

HYPERTROPHY PHASE START.

• Shorten Safety (SEE NOTE ABOVE)
• Performing 4 Rounds
• In each position perform 6 reps, 4–5s lower, 5s holds at stretch point resting stretch on safety then return legs back together.
• Strexi Hamstring Hypertrophy (Left Heel-On)
• Strexi Hip Flexor Hypertrophy (Left Toes-On)
• Strexi Adductor Hypertrophy (Midfoot-On)
• REPEAT WITH RIGHT LEG
• Single-Leg Glute Bridge March – 8 reps per side

 

🔹 Weeks 6–9 (End-Range Isometrics Phase)

Measure out your stride Length and set safety as per “Basic Instruction”.

Perform 1 round through of “Foundation – Improving Range Workout” on left leg then right leg to open range back up and prepare for workout.

Leave safety length post “Foundation – Improving Range Workout” warm-up.

Keep assistance bands the same to start. You can reduce the number of bands as you feel stronger at holding the isometric contraction.

END-RANGE STRENGTHENING PHASE START.

• Performing 3 Rounds
• Adjust assistance bands as required (SEE NOTE ABOVE)
• In each position perform 6 reps, lower to safety then contract back a little off safety. Lift Stix just of ground (if confident in your balance) and hold isometric contraction for 5s. Relax leg back out to rest on safety. After all reps completed return legs together.
• Strexi End-Range Hamstring Stretch Holds (Left Heel-On)
• Strexi End-Range Hip Flexor Stretch Holds (Left Toes-On)
• Strexi End-Range Adductor Stretch Holds (Midfoot-On)
• REPEAT WITH RIGHT LEG

 

🔹 Weeks 7–8 (Eccentric Strength Focus)

Measure out your stride Length and set safety as per “Basic Instruction”.

Perform 1 round through of “Foundation – Improving Range Workout” on left leg then right leg to open range back up and prepare for workout.

Following this shorten safety by approximately 2 inches (10cm). Keep assistance bands the same to start.

Reduce assistance bands to a level which you can control as you lower into a stretch-positions and allows you to return but challenges you for the prescribed number of sets and reps. You can reduce the number of bands as you feel stronger at controlling the eccentric contraction.

INCREASING ECCENTRIC STRENGTH AND FASICLE LENGTH PHASE START.

• Shorten Safety (SEE NOTE ABOVE)

END-RANGE STRENGTHENING PHASE START.

• Performing 3 Rounds
• Adjust assistance bands as required (SEE NOTE ABOVE)
• In each position perform 8 reps. At start of repetition lift Stix just off ground (if confident in your balance) and glide out slowly to safety taking 3s to reach safety. Using Stix heavily to assist return legs back to start position.
• Strexi Eccentric Hamstring Lowering (Left Heel-On)
• Strexi Eccentric Hip Flexor Lowering (Left Toes-On)
• Strexi Eccentric Adductor Lowering (Midfoot-On)
• REPEAT WITH RIGHT LEG

 

Following completion of this program your lower body flexibility, end-range strength and power, and your hamstrings resilience to eccentric loading (hence injury susceptibility) should have all significantly improved.