Bring on the good pain:

[false_aesthetic]

Last summer (2012) I tore my hamstring.
Misdiagnosed, etc.

Few weeks ago I got the OK to go back to the gym

My old routine is squat, dl, sled, hamstring curl, calf raise, box jumps.
I've always done these 2x a week - currently its light on both days slowly moving to 1 day heavy 1 day light.
One of the benefits is that DOMS is significantly lessened.

Yesterday, the squat rack was taken by some 19 year-old xFit wannabe. So I opted to try the .

I never see people doing 'em. They certainly activated a part of my glutes that gets ignored with my regular routine.

[Matthew Strongin]

Nice. I'm a big fan of the Bulgarian Split Squat. Used it to rehab a back injury a few years ago and by the time I was squatting and deadlifting again, my max lift was higher than before the injury. Good luck with the recovery as well.

[false_aesthetic]

I learned that I wasn't getting full glute activation and that led to the hamstring issue.

On my commute it was really apparent that whatever part of my ass I've been ignoring is used while pedaling. It doesn't feel that way when I have DOMS from regular squats, DL or whatever else.