MoPro
TrainersEye · Hip & Hamstring Health
Hip & Hamstring I
Trainer's Eye
Phase 2 · Glutes and pelvis · Session I

One leg.
Level hips.
Every rep.

Single-leg loading and the first lateral step-down — where the pelvis either holds or gives it away.

  • Isession
  • P2Glutes
  • 12:00on the clock
  • — donecompleted

The pelvis is the platform

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

Balance and the hip

Single-leg balance is a hip-abductor task as much as an ankle one. It is trained in every phase.

Imaging finds quiet change

Tendon and joint changes show up on scans in hips that do not hurt. Findings are not diagnoses.

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

A

Circle it

Standing CARs + frog pump
A1

Standing hip CARs — large

60 s · slow reps

Hand on a wall; draw the biggest slow circle the knee allows, pelvis frozen.

Easier smaller circle  ·  Harder slower still

R1R2—
A2

Frog pump

20 reps · ×2

Soles together, knees wide; drive the hips up and squeeze hard at the top.

Easier smaller range  ·  Harder pause at the top

R1R2
B

Step down

Lateral step-down + single-leg thrust
B1

Lateral step-down

60 s · slow reps

Side-on at the edge of a low step; lower the outside heel to tap the floor and return.

Easier lower step  ·  Harder no support

R1R2—
B2

Single-leg hip thrust

8/side · ×2

Shoulders on the chair, one foot down; drive up with the pelvis dead level.

Easier two feet  ·  Harder 3-s hold

R1R2
C

Hold the side

Side plank knees + side plank clam
C1

Side plank on the knees

60 s · seconds held

Elbow under the shoulder, knees bent; lift the hips to a straight line and hold.

Easier knees further forward  ·  Harder legs straight

R1R2—
C2

Side plank clam

10/side · ×2

In the knee side plank, open the top knee while the hips stay lifted and still.

Easier no clam  ·  Harder full side plank

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. The pelvis is the dial. If it drops, tilts or rotates, the rep does not count.
  2. Squeeze the glute before the leg moves — that order is the whole exercise.
  3. Lateral hip pain: keep the working leg out from the midline. Crossing over compresses the tendon.
  4. Burning in the side of the hip is the muscle working. Sharp point pain on the bone is not.

Tick it off

MovementRound 1Round 2Best
A1Standing hip CARs — largeslow reps in 60 s —
A2Frog pump20 reps
B1Lateral step-downslow reps in 60 s —
B2Single-leg hip thrust8/side
C1Side plank on the kneesseconds held —
C2Side plank clam10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-I