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

Turn it in.
Turn it out.
Keep the pelvis still.

Rotation range at the hip, prone glute work, and the hamstring loaded with the hip shallow — the position an angry sit-bone tolerates.

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

Internal rotation goes first

Loss of hip internal rotation is an early sign of hip joint change and tracks with groin pain.

Sitting drives the sit-bone

Proximal hamstring tendinopathy is aggravated by long sitting and by deep hip flexion under load. Manage the sitting and the training becomes possible.

Glute max is the biggest muscle

The largest muscle in the body extends the hip. When it goes quiet the lower back and hamstrings take over its work.

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

A

Rotate

90/90 rocking + standing abduction
A1

Supine 90/90 rocking

60 s · slow reps

Hips and knees at 90° on a chair; rock the knees gently side to side.

Easier smaller rock  ·  Harder feet off the chair

R1R2—
A2

Standing hip abduction

12/side · ×2

Hand on a wall; lift the leg out with the toes pointing forward, torso still.

Easier smaller lift  ·  Harder 2-s hold

R1R2
B

Inward

Seated rotation lifts + prone squeeze
B1

Seated hip internal rotation lifts

60 s · slow reps

Sitting, feet wide; lift one foot outward while the knee stays still.

Easier smaller range  ·  Harder hold two seconds

R1R2—
B2

Prone glute squeeze

15 × 5 s · ×2

Face down, legs straight; squeeze one glute hard without lifting the leg at all.

Easier both together  ·  Harder 8-s holds

R1R2
C

Shallow load

Weight shifts + heels-up bridge hold
C1

Standing weight shifts

60 s · slow reps

Shift the weight fully onto one leg and back, keeping both hips level.

Easier smaller shift  ·  Harder eyes closed

R1R2—
C2

Hamstring bridge hold — heels on a chair

5 × 15 s · ×2

Heels on the chair, knees bent 30°; lift the hips and hold — hamstrings, not back.

Easier feet on the floor  ·  Harder straighter legs

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 90/90 rockingslow reps in 60 s —
A2Standing hip abduction12/side
B1Seated hip internal rotation liftsslow reps in 60 s —
B2Prone glute squeeze15 × 5 s
C1Standing weight shiftsslow reps in 60 s —
C2Hamstring bridge hold — heels on a chair5 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-C