Is this workout routine correct?

[AkumaKira]

5 months ago till now I have suffered 3 strains on the hamstrings. I am now on the strengthening phase and I race in 3 weeks. I am not in very good condition for 100m but I will manage. At home when I have free time and I feel my legs are okay I perform a workout. I do it 3 times per week and target the hamstrings. The exercises I do are leg curls (swiss ball/resistance band), bridges and glute-ham raise. I start by doing 1 or 2 sets of leg curls for a warm up. Then I do 20 mins static stretching (all muscle groups) and after that I continue by doing 5 sets of 15reps of each exercise. I end the workout by doing some stretches to loosen my muscles. Am I doing the workout the right way? Or am should I change something?

Updates

+1 y

I would appreciate an answer from someone who does bodybuilding and such things or generaly knows a lot about muscle training :)

[Consultant]

I'm into lifting & bodybuilding. Your question is a smidge confusing, maybe you can clarify on my comment for clarity, but I think you're asking about hamstring workouts.

Hamstrings: Lunges, squats, leg curls (laying on front), box jumps. Sounds like you are doing the right things. Make sure to go heavy!! And Stretch!! Stretching is very important but is critical for leg workouts especially in my opinion.

[AkumaKira]

I meant if the way I do these is correct:
1. light exercise (for warm up instead of jogging)
2. stretching
3. heavy exercise
4. stretching
I sprint 4-5 times per week thats why Im afraid not to pull a muscle or tire the hamstrings if I do very heavy exercises. Cause I do this workout when I dont have training and Im supposed to rest the muscles at that time..

[Consultant]

Looks good!, if you stretch and stay hydrated you should be fine with lifting heavy and sprinting. Make sure to get your rest too brother

[AkumaKira]

Ok thanks!

[redneckman1155]

Im in ufc.. Make sure you stretch before and after your workout! Its vital! But everything else seems pretty good relax your legs workout about 1-2 times till your legs are able to heal. And start working everything out a little a strength can also be a weakness... "To much of a good thing is a bad thing"

[arianna15]

yes that is good but you need to make sure u warm up and cool down properly otherwise they will hurt and its not good for u and could lead to injury

[AkumaKira]

Thanks!

[Mustachekitteh]

Are you doing any dynamic stretches and warm ups before you workout?

[AkumaKira]

I do this particular workoout at home so.. no. When Im at the stadium I do full correct program

[Mustachekitteh]

While home you could do dynamic stretches and warm ups. If you want you can watch this youtube channel called fitness blender. For some stretching, warmups, and cool downs.

www.youtube.com/channel/UCiP6wD_tYlYLYh3agzbByWQ

[AkumaKira]

I'll have a look thanks!

[Mustachekitteh]

np :)

[thatkaruguy]

Sounds about right my teammate had the same problem

[AkumaKira]

Can you tell me more about him? I mean the injury and what he did to return safely to the sport

[thatkaruguy]

Well he went to physical therapy and did yoga. Sometimes even got acupuncture but you don't really need to do that bit. I'd stay away from trying to gain any leg muscles on top of an injury though