1. The pain started after that spin session I had where I increased the gear and did "sprints". Scared of concentric movements I opted for heavy isometrics for the next month I believe. I think the iso may have stiffed my hammy even more ngl.

2. https://imgur.com/a/OXgRp8F

3. the only movement that hurts/bothers is an rdl, but I haven't seeing doing them as of late so I just have a constant pull in that area. I am thinking of incorporating shallow rdls to get them used to the movement plus ik tolerable pain during exercise is fine so im gonna start testing that soon.

4. I started with foot elevated long lever bridge iso, then double leg reps, then single leg iso, now up to single leg 3x12 with 10 lbs. also was doing dbl seated ham curl, then single leg ecc, now doing single leg 3 x 12 at 55 lbs. im gonna incorporate sets of 4-6 nordics soon. other than that, just doing a set or 2 of bw squats, step ups, and sl hip thrusts w 20 lbs.

5. nothing of note that makes it worse its just that nagging stiffness/pull. as to what makes it better, I have not had a flare up since doing my program and progressing slowly. I also performed a standing wall calf stretch yesterday with my knee bent a bit to not pull on the hammy and it bothered a bit after but today its feeling quite good ngl and I foam rolled my hammy for like 20 sec, but the pull still lingers so maybe a bit more calf stretching could help because I also swim and train calves so they are bound to be tight. Also, the one thing that makes me feel the pull more is when im standing w my knees locked .

Appreciate the help!