In terms of energy progressions, I Individually see that starting with more “hip dominant” hinging physical exercises can load the distal hamstring tendons perfectly with no resulting in far too much soreness. The progression I use double leg glute bridges, to single-leg glute bridges, to elevated solitary leg glute bridges, https://gymnasticsinjuryrisks43197.theideasblog.com/35184394/gymnastics-injury-facts-no-further-a-mystery