Own Your Hamstring Recovery (OYHR): Personalized Hamstring Surgery Navigator
A 24‑week, hamstring-refixation‑only, physician‑designed system that gives serious post‑surgery athletes a personalized Recovery Navigator and phase‑gated training plan so they can rebuild strength, speed, and confidence after proximal hamstring rupture surgery without guessing, stalling, or re‑starting rehab.
Who This Is For
OYHR is built only for:
Serious athletes (competitive amateurs, pros, ex‑pros, people with a sport-identity) with
Proximal hamstring rupture / avulsion
Chosen or already undergone surgery
Who are:
Medically cleared for rehab, but lack a sport‑ready roadmap for the next 6 months
Unwilling to stop at, “I can jog again”
Mentally hit hard by the injury and want structure for body and brain.
It is not the address for “generic hamstring tightness,” random strains, or “I just want to tone my legs.”
Who This Is Not For
General back / knee / “my hamstring feels tight” people
Athletes who chose purely conservative (non‑surgical) care for now
Anyone looking to replace their local surgeon or physio instead of add a specialist hamstring layer
People wanting a cheap PDF or generic course
Own Your Hamstring Recovery
What You Get Inside OYHR (Components)
My Core Promise To You
Over 24 weeks you get a personalized, hamstring‑only roadmap that:
Removes guesswork and tells you what to do this week, at this Phase, for your surgery
Progresses you from protection → base strength → controlled power → sport prep
Integrates mental resilience so “cleared but scared” is baked into the plan
No promise of an exact return‑to‑sport date.
Promise: you stop guessing, stop yo‑yoing, and finally have a clear, hamstring‑specific system to execute.
What You Get
1. Week 0: 1:1 Onboarding Call & Personalized Recovery Navigator
45‑minute video call with Dr. Weinrich
Map injury, surgery, sport, and current status
Clarify surgeon rules and current risks
Decide your starting Phase (0–5)
After the call, you receive your Personalized Recovery Navigator PDF guiding you through:
Full 24‑week plan broken into Phases 0–5
For each Phase:
Weekly structure (3–5 sessions)
Exactly which Skool videos and sessions apply to you
What to skip because it doesn’t fit your case
The Checklist-to-Advance
This is the core product: a hamstring‑surgery‑specific, physician‑built roadmap for your individual entire comeback.
24‑Week Phased Training System
+ Pre‑Op Prep
Phase 0Prepare for Surgery
Post‑op strength prep, circulation, nervous system tools, home/ environment setup, crutch practice, basic nutrition considerations.
Phase 1Protect & Prepare
(~Weeks 1–8 post‑op)
Protection rules, safe circulation, glute/quad/core activation, upper‑body and cardio options, simple mental anchors.
Phase 2Bridge & Build (~Weeks 7–12)
Transition from restriction to controlled load, symmetrical base loading, base strength, gait confidence.
Phase 3Strength & Controlled Power (~Weeks 13–16)
Unilateral strength, trunk control, early impact preparation, conditioning blocks.
Phase 4Rebuild for Return to Sport (~Weeks 17–20)
Heavier single‑leg work, intro plyo-metrics, agility, whole‑body patterns.
Phase 5Ready for Take‑Off
(~Weeks 21–24)
Higher‑level plyos, multidirectional stability, sport‑specific preparation and confidence work.
Inside each Phase:
Introduction
Knowledge Module (rules, dos/don’ts for that healing state)
Training Module (session videos and templates)
Mental Resilience Module
Rest Days are training‑free by design.
If you want a reload week, you can use Knowledge + Mental Resilience only.
3. Weekly Doctor‑Validated Progression Check In
Most athletes after hamstring surgery are left to guess: “Is this too much, too little, or just right?”
In OYHR you get a weekly, doctor‑validated checkpoint:
You fill one simple line in your personal Weekly Progression Check In sheet each week:
sessions planned vs done
swelling and pain after training
sickness days and rest days
sleep compared to your normal
confidence in your leg
The sheet does the boring math (missed sessions and sleep change) so patterns are clear.
Once per week, Loopi reviews your entry and sets a clear flag:
GREEN – on track
YELLOW – caution / likely stay or repeat
RED – needs more attention and a talk with your local team
You also have one cell for specific questions or notes and she can also add a short note so you know if this week belongs in the “keep going,” “hold,” or “slow down and check” bucket.
This doesn’t replace your local surgeon or physio. It adds a calm, hamstring‑specific second set of eyes so you’re not silently wondering if you’re doing it wrong. Your effort + a clear structure + weekly doctor oversight = a much higher chance you stay on a safe path instead of yo‑yoing between overdoing and underdoing.
At the same time, this is your personal Habit Tracker, where you can overview your wins, struggles and habitual patterns, so you can check yourself, too.
In the core OYHR, this keeps you honest and shows you trends.
If you add the safety‑net calls, Luise also uses these to prep for your sessions.
Mental Resilience Toolbox
Tools you learn and actually use throughout the phases:
Breathing and micro‑reset drills for pain spikes and fear spikes.
Simple “pain = protection” reframes (when appropriate) so you don’t panic at every sensation.
Body analysis tools to notice patterns, not obsess over every rep.
Thought work around “I’m broken / I’ll never be the same” so rehab doesn’t become an identity collapse.
Identity work: shifting from “the injured one” to “the type who rehabs deliberately.”
This is not therapy or mental‑health treatment. It’s practical mental skills to help you stay in the process.
Included Extra Support
Understanding Proximal Hamstring Avulsion Guide as PDF
So you fully understand the injury and decision background you’re rehabbing inside.
Athlete Transition Lab Community access
So you rehab alongside others with the same rare injury, not alone in your head.
Hamstring Surgery Preparation Toolkit
Checklists: what to sort out before surgery (logistics, equipment, appointments).
Stakeholder messaging kit: pre‑written messages for employer, coach, and key people so you don’t have to overthink how to explain what’s happening and what you need.
Home setup guide: how to arrange your space (bed, bathroom, kitchen, stairs) so early post‑op life is simpler and safer.
Partner/family briefing: what to tell supporters so expectations and tasks are clear.
Hospital packing list: what to bring so you’re not scrambling the night before.
Designed by a surgeon What Makes This Recovery Different
Hamstring‑only orthopaedic sports physician (by choice).
Dr. Luise “Loopi” Weinrich is an orthopaedic and traumatologie physician with focus on athletes who spent 7 years in the operating room working on complex injuries, including proximal hamstring ruptures and avulsions.
She completed her specialist training less than a year ago and then made one decision:
”I am leaving hospital work and building my own practice only around serious hamstring ruptures and hamstring surgery recoveries in athletes.”
She doesn’t split her attention across ten different injury types or hospital politics anymore.
Her clinical time, thinking, and online programmes are focused on this one rare, brutal problem: proximal hamstring avulsions in serious athletes.
Personalized Recovery Navigator, not “just a course.”
The Skool library is the toolbox.
Your Recovery Navigator is the GPS that tells you exactly which tools to use, when, and what to ignore.
2. Phase‑gated, not calendar‑guessing.
You move forward only when your body and checklist are ready, so you don’t rush into plyos or sprint prep because of an arbitrary week number.
3. Body + brain.
Each Phase contains physical load plus mental resilience modules built for athletes who are used to pushing, not holding back.
Optional Add‑On: Physician Phase‑Safety Calls
For athletes who want Loopi’s brain as a safety net at key decision points.
Single Phase‑Safety Call
110 € (incl. tax) for one 30‑minute call
Booked only when there is capacity
No guarantee of short‑notice availability; if I’m fully booked, I’ll tell you as soon as possible when a new slot is realistic
Phase‑Safety Call Pack
440 € (incl. tax)
4 × 30‑minute calls to use over your OYHR journey
Calls can be pre‑scheduled in advance so you know you have those touch points.
Typical use cases
After completing a Phase Checklist: “Am I really ready to move on?”
After illness, flare‑up, or life event: “How do I safely adjust this Phase?”
On each call I will:
Review your Weekly Check‑Ins and current Phase
Either clear you to advance or give precise instructions to finish the current Phase safely
Give feedback on exercises, pain qualities, and mental blocks
Offer practical, situation‑specific tips on physical, psychological, and emotional level
Tell you clearly if in‑person medical assessment is the safer choice at this point
How - Own Your Hamstring Recovery - Works
Step 1Pre-fit Check
You either:
Complete HSCA (if you’re still in the surgery vs rehab grey zone), or
Complete a Hamstring Recovery Roadmap Call (HRRC) if surgery is already done and the fork in the road has passed, or
If you’re absolutely sure OYHR fits your situation, you may join directly and we’ll confirm fit in the onboarding call
In those calls we check:
Your current phase (pre‑op, early post‑op, mid/late rehab)
Your surgeon’s constraints
Whether OYHR is genuinely appropriate for your injury pattern and timing
If it isn’t, you’ll be told directly and pointed to a better route.
Step 2Onboarding and Planning
You join OYHR and book your 60‑minute onboarding call.
Together we place you in the correct starting phase and build the first 2 weeks: realistic sessions, within surgeon rules, matched to your life.
Step 3Weekly Execution + Check Ins
You run 3–5 structured sessions per week (plus optional micro‑blocks on lighter days).
You fill out a short Weekly Progression Check‑In so we can see what’s actually happening.
Step 3Strategic Review Calls
(~every 2 months)
Roughly every 2 months, a 45‑minute call to review your trajectory, adapt the plan, and keep you out of the “start over after every flare‑up” loop.
Step 4Completion & Long‑Term Tools
You have full access to the OYHR system (phases, calls, check‑ins) for 24 weeks.
If you are doing the work and medical factors slow you down, access can be extended enough to complete the build phases safely.
If you complete Phases 1–5 within the container, you unlock lifetime access to:
- Phase 5B “Ready for Take‑Off” workouts (advanced plyos, multidirectional stability, sport‑specific prep)
- The Mental Resilience Toolbox folder
That way, serious finishers always have a high‑end return‑to‑sport library to come back to, even years later.
Access, Commitment & Risk Reversal
Access: 24 weeks full access to Phases 0–5, Navigator, Skool library, community.
If you are executing and medical factors slow you, we extend so you can safely finish the build phases.
Complete Phases 1–5 and you unlock lifetime access to Phase 5B advanced workouts and the full Mental Resilience Toolbox.
To join OYHR you must:
Have chosen the surgical path (or be clearly on it), and
Be in the Green/Yellow timing zones above.
Entry routes:
HSCA → credit towards OYHR if you decide for surgery
HRRC → credit towards OYHR if you’re already post‑op
Or direct application if timing and surgery path are already clear
Programme fee: 2,000 €
Credits from HSCA/HRRC apply to the core OYHR only.
Clarity & Structure Guarantee:
Within 5 days, if you do not feel more clear and more confident that the plan matches your actual Phase, we either fix it or part ways and refund your OYHR fee under a simple written agreement.
24‑Week Execution Guarantee (Conditional)
If you:
Complete at least 80% of the sessions in your Navigator,
Submit at least 20 Weekly Progression Check‑Ins,
Follow the phase rules (no skipping ahead, no adding random hero workouts),
and by the end of 24 weeks you have not progressed at least one full Phase on your checklists from where you started,
then I’ll personally extend your access and update your Navigator for free for up to 8 more weeks, so you have the build phases finished properly.
If you’re sure OYHR is for you and you want to start now
You can join directly by clicking on the Button and email contact@athletetransitionlab.com
We’ll start with your onboarding call as soon as possible within your first weeks.
Effort & Sacrifice (What You Actually Have To Do)
Your commitment inside OYHR:
Training rhythm:
3–5 structured lower‑body + trunk sessions per week
Plus 1–2 short “micro blocks” (circulation/mobility) on lighter days
Mental tools:
Using the Mental Resilience Toolbox throughout the weeks as needed
Progression tracking:
Filling out the Weekly Progression Check‑In (5–10 minutes)
One 45‑minute call roughly every 2 months
Non‑negotiables:
Follow the agreed phase guidance (or tell us when you can’t).
Tell the truth in check‑ins so we can fix the plan, not blame the athlete.
That’s the work: show up consistently, be honest, and stay in the system for 24 weeks.
Why This Is Actually Less Effort Than Your Other Options
Without OYHR, the default often looks like:
DIY rehab from Google and mixed advice
→ Constantly designing your own sessions and second‑guessing every exercise.Restarting after every flare‑up
→ Repeating the same 4–8 weeks multiple times because there’s no framework.Living in half‑recovery
→ Training on a leg you don’t fully trust, managing pain, fear, and confusion daily.
Each of those costs more time, energy, and often money than:
3–5 clear sessions per week
One simple form per week
One call every 2 months
…executed consistently for 24 weeks inside a single, coherent system.
Frequently Asked Questions
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If you complete HSCA or HRRC and decide to join OYHR within 30 days, a portion of your fee (50% of HSCA, 75% of HRRC) is credited toward OYHR. Those products stand on their own; the credit just makes the next step easier if you take it.
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If surgery is done and “Should I operate?” is settled, you don’t need HSCA. You can book an HRRC or, if you’re sure OYHR fits, join directly and we’ll confirm fit on the onboarding call.
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OYHR is a structured rehab framework and coaching container built by a doctor who knows this injury deeply, but it does not replace your surgeon, physio, or local care. It does not diagnose, treat, or guarantee outcomes. Your local team remains in charge of your medical decisions.