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

Level pelvis.
Long spine.
Load the side.

The side of the hip takes its first real work, and the hamstring its first long-lever hold.

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

Gluteus medius stops the drop

The side of the hip holds the pelvis level on every single step. Weak, and the pelvis drops on the swing side.

The pelvis is the platform

A pelvis that cannot stay level turns every step into a small sideways collapse through the knee and back.

Hip extension or lumbar extension

If the hip will not extend, the lower back arches to fake it. Hip range protects the back.

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

A

Rotate low

Knee sways + short bridge hold
A1

Supine knee sways — wide

60 s · slow reps

Feet wider than the hips; sway the knees side to side through a bigger range.

Easier narrower feet  ·  Harder pause at each end

R1R2—
A2

Short-lever bridge hold

5 × 15 s · ×2

Heels very close to the hips; lift to a straight line and hold with the glutes on.

Easier shorter holds  ·  Harder one foot lifted

R1R2
B

Side wall

Wall heel slides + side-lying hold
B1

Wall heel slides — abduction

60 s · slow reps

Side-lying with the back to a wall; slide the top heel up the wall, toes forward.

Easier smaller range  ·  Harder pause at the top

R1R2—
B2

Side-lying abduction hold

5 × 15 s · ×2

Top leg lifted a hand-width and slightly behind the line of the body; hold still.

Easier lower lift  ·  Harder 20-s holds

R1R2
C

Long back

Hamstring floss + hinge hold
C1

Seated hamstring floss

60 s · slow reps

Sitting, one heel forward; straighten and bend the knee smoothly, back long.

Easier smaller range  ·  Harder toes pulled up

R1R2—
C2

Isometric hip hinge hold

5 × 15 s · ×2

Hips back, back long, shins vertical; hold the hinge position and breathe.

Easier shallower hinge  ·  Harder hold a light bag

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 knee sways — wideslow reps in 60 s —
A2Short-lever bridge hold5 × 15 s
B1Wall heel slides — abductionslow reps in 60 s —
B2Side-lying abduction hold5 × 15 s
C1Seated hamstring flossslow reps in 60 s —
C2Isometric hip hinge hold5 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-D