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TrainersEye · Hip & Hamstring Health
Hip & Hamstring T
Trainer's Eye
Phase 4 · Strength through range · Session T

Sit low.
Reach wide.
Own the ends.

Range under load: the deep squat, the Cossack and the long-lever Copenhagen.

  • Tsession
  • P4Strength
  • 12:00on the clock
  • — donecompleted

Hip osteoarthritis: exercise first

Every major guideline puts exercise and education ahead of injections and surgery for hip osteoarthritis.

Internal rotation goes first

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

Carries load the pelvis

Walking with a load on one side is one of the most honest tests of hip stability there is.

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

A

Pry it

Deep squat rocks + Cossack
A1

Deep squat rocks

60 s · slow reps

At the bottom of a supported squat, rock gently side to side with the heels down.

Easier hold a door frame  ·  Harder no support

R1R2—
A2

Cossack squat

8/side · ×2

Wide stance; sit to one side with that heel down, the other leg straight, chest tall.

Easier hold a support  ·  Harder hold a bag

R1R2
B

Wide load

Loaded lateral lunge + Copenhagen long
B1

Loaded lateral lunge

60 s · slow reps

Pack at the chest; step wide, sit into the hip, push back to the middle.

Easier bodyweight  ·  Harder deeper

R1R2—
B2

Copenhagen plank — long lever

4 × 10 s/side · ×2

Top leg straight on the chair; lift the hips into a straight line and hold.

Easier short lever  ·  Harder longer holds

R1R2
C

Carry uneven

Suitcase carry + offset carry
C1

Suitcase carry

60 s · steps to beat

One heavy bag; walk tall without leaning, hips level, swap sides at 30 s.

Easier lighter  ·  Harder heavier

R1R2—
C2

Offset carry

3 × 20 s · ×2

Two bags, one much heavier; walk without drifting toward the heavy side.

Easier even bags  ·  Harder bigger difference

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. Depth under load is the goal: a hip strong only in the middle is a hip that fails at the ends.
  2. Two clean sessions at a load earn the next. In doubt, add a rep before adding a kilo.
  3. Adductors get trained deliberately — the groin is the most neglected muscle group in any programme.
  4. Load close to the body, brace before it moves, breathe out as it moves.

Tick it off

MovementRound 1Round 2Best
A1Deep squat rocksslow reps in 60 s —
A2Cossack squat8/side
B1Loaded lateral lungeslow reps in 60 s —
B2Copenhagen plank — long lever4 × 10 s/side
C1Suitcase carrysteps in 60 s —
C2Offset carry3 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-T