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

Six sessions in.
The glute fires.
The pelvis holds.

Phase 1 check-in: full range at the hip, a full bridge, and the first honest single-leg work.

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

Single-leg bridge test

How many single-leg bridges you can do, and how the two sides compare, is a practical measure of hip and hamstring endurance.

A flare is not a setback

A flare that settles within 24–48 hours is sensitivity, not new damage. Hold the level, do not stop.

Both sides get weak

After hip or hamstring pain, strength deficits show on both legs. Train the good one too.

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

A

Switch it

90/90 switches + full bridge
A1

90/90 hip switches

60 s · slow reps

Sitting, both knees bent; swing both knees to the other side, chest tall.

Easier hands behind for support  ·  Harder no hands

R1R2—
A2

Glute bridge — full range

20 reps · ×2

Ribs down; drive through the heels to a straight line, squeeze one second at the top.

Easier short range  ·  Harder 3-s hold

R1R2
B

Side strength

Wall abduction reps + side-lying reps
B1

Wall-supported abduction reps

60 s · slow reps

Standing, hand on a wall; lift the outer leg and lower slowly — count clean reps.

Easier smaller lift  ·  Harder hold two seconds

R1R2—
B2

Side-lying hip abduction

15/side · ×2

Top leg slightly behind the body line, toes forward; lift from the hip, not the waist.

Easier bend the knee  ·  Harder 2-s hold

R1R2
C

Hinge and lift

Hamstring sweep + single-leg bridge
C1

Standing hamstring sweep

60 s · slow reps

Heel forward, toes up; sweep the hands past the knee with a long back, then stand.

Easier shorter sweep  ·  Harder reach further

R1R2—
C2

Single-leg glute bridge

10/side · ×2

One foot down; drive up with the hips level and lower over three seconds.

Easier two feet  ·  Harder 3-s hold at the top

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
A190/90 hip switchesslow reps in 60 s —
A2Glute bridge — full range20 reps
B1Wall-supported abduction repsslow reps in 60 s —
B2Side-lying hip abduction15/side
C1Standing hamstring sweepslow reps in 60 s —
C2Single-leg glute bridge10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-F