MoPro
TrainersEye · Hip & Hamstring Health
Hip & Hamstring B
Trainer's Eye
Phase 1 · Settle and unload · Session B

Tilt.
Squeeze.
Nothing compressed.

Pelvic control and isometric loading in four directions — plus the first adductor work, which almost nobody does.

  • Bsession
  • P1Settle
  • 12:00on the clock
  • — donecompleted

Compression is the enemy

Crossing the legs, standing hip-shot and sleeping on the side squash the gluteal tendon against the bone. Remove that and pain drops before training starts.

Adductors are hip flexors too

The groin muscles help flex and stabilise the hip, which is why they work hard in every stride and every change of direction.

Sleep position matters

Side-lying with the top leg dropped forward compresses the gluteal tendon all night. A pillow between the knees changes the morning.

Three couplets · two rounds · twelve minutes · hips that drive you

A

Find neutral

Pelvic tilts + extension press
A1

Supine pelvic tilts

60 s · slow reps

Flatten the low back, then let it arch a little — the middle of the two is neutral.

Easier smaller range  ·  Harder hold neutral five seconds

R1R2—
A2

Isometric hip extension press

5 × 12 s · ×2

Heel pressed into a wall behind you, leg straight; push back and hold.

Easier gentler press  ·  Harder 20-s holds

R1R2
B

Side and in

Side-lying rotation + adductor squeeze
B1

Side-lying hip rotation

60 s · slow reps

Knees bent 45°, heels together; open the top knee only as far as it is comfortable.

Easier smaller range  ·  Harder 2-s hold

R1R2—
B2

Adductor squeeze

6 × 12 s · ×2

Pillow or ball between the knees, knees bent; squeeze hard and hold, breathing.

Easier gentler squeeze  ·  Harder legs straighter

R1R2
C

Stand and bridge

Hip circles + short bridge
C1

Standing hip circles

60 s · slow reps

Hand on a wall; draw a small slow circle with the knee, pelvis still throughout.

Easier smaller circle  ·  Harder larger circle

R1R2—
C2

Glute bridge — short range

15 reps · ×2

Feet close to the hips; lift only halfway, squeeze the glutes and lower slowly.

Easier smaller lift  ·  Harder to full extension

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
  2. Lateral hip pain: stop crossing the legs, stand evenly on both feet, and sleep with a pillow between the knees.
  3. Deep buttock pain on sitting: avoid deep stretching and long sits on hard seats — load it, do not lengthen it.
  4. Isometric holds first. Tension without movement is the calmest way to load an irritable tendon.

Tick it off

MovementRound 1Round 2Best
A1Supine pelvic tiltsslow reps in 60 s —
A2Isometric hip extension press5 × 12 s
B1Side-lying hip rotationslow reps in 60 s —
B2Adductor squeeze6 × 12 s
C1Standing hip circlesslow reps in 60 s —
C2Glute bridge — short range15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-B