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.
Most athletes start with a 45‑minute Roadmap Call; if OYHR is a fit, we credit that call toward the programme.
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 lacks 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.”
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
1:1 Onboarding Call & Personalized Recovery Navigator
45‑minute video call with Dr. Weinrich
Map injury, surgery, sport, and current status
Clarify surgeon's 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‑based, not week‑based. You progress when pain, function and confidence hit simple criteria - not just because the calendar says so.
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Prepare for Surgery
Post‑op strength prep, circulation, nervous system tools, home/ environment setup, crutch practice, basic nutrition considerations.
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Protect & Prepare (~Weeks 1–8 post‑op)
Protection rules, safe circulation, glute/quad/core activation, upper‑body and cardio options, simple mental anchors.
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Bridge & Build (~Weeks 7–12)
Transition from restriction to controlled load, symmetrical base loading, base strength, gait confidence.
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Strength & Controlled Power (~Weeks 13–16)
Unilateral strength, trunk control, early impact preparation, conditioning blocks.
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Rebuild for Return to Sport (~Weeks 17–20)
Heavier single‑leg work, intro plyometrics, agility, whole‑body patterns.
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Ready for Take‑Off (~Weeks 21–24)
Higher‑level plyos, multidirectional stability, sport‑specific preparation and confidence work.
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.
What Makes This Recovery Different
Designed by a surgeon 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 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.
1. 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.
How Own Your Hamstring Recovery Works
01
Pre-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.
02
Onboarding 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.
03
Weekly 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.
04
Optional Strategic Review Calls
(~every 2 months)
Roughly every 1-2 months, you can book a 45‑minute call to review your trajectory, adapt the plan.
05
Completion & 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.
Investment
Fee: 1.800 € for the full 24‑week program.
Credits from HSCA/HRRC apply to the core OYHR only.
You’re getting a structured, hamstring‑specific program, a personal navigator who adapts it to your case, and doc-checked Weekly Progression Check Ins so you’re not guessing week to week. Most serious athletes spend more than this on one season of races, gear, and coaching; this is about protecting the next years of your athletic life, not just the next race.
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
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 don’t feel OYHR is not the right structure after exploring within the first 5 days, we’ll refund you.
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.
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.