My husband and I did a polymetric track work out the other day and my hamstrings (back of the legs) are SCREAMING! We did a combination of 1-4 sets of the following exercises that you could do in your own back yard!
~Super Skipping (skipping but jumping as high as you can on the skip)
~Walking High Kicks (every step kick one leg up as high as you can to meet your hand - arms out straight in front)
~Jumps(just stand w/ your feet together squat and jump as far as you can~ kinda like a frog!)
I thought it was really fun, because we were constantly changing to a new move. I didn't get bored and BOY! What a work out. You can see the whole work out by checking out my sparkpage fitness log on 4/16.