MoPro
TrainersEye · Hip & Hamstring Health
Hip & Hamstring X
Trainer's Eye
Phase 4 · Strength through range · Session X

Twenty-four in.
Loaded, deep
and level.

Phase 4 check-in: the heaviest squat, the full Nordic and the squeeze test that predicts groin trouble.

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

Adductor squeeze is a test

Squeeze strength between the knees tracks with groin injury risk, and it is measured in seconds and on a scale of effort.

Return is judged on symmetry

Readiness is judged on strength and hop symmetry between legs, not on time passed.

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.

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

A

Full depth

Full squat + full Nordic
A1

Full-depth loaded squat

60 s · slow reps

Pack at the chest; full comfortable depth on every rep, heels down, chest tall.

Easier to a chair  ·  Harder heavier

R1R2—
A2

Nordic curl — full

6 reps · ×2

Lower all the way to the floor as slowly as you can; push back up with the hands.

Easier partial range  ·  Harder slower still

R1R2
B

The tests

Single-leg squat test + heavy thrust
B1

Single-leg squat test

60 s · slow reps

Count clean single-leg squats to a chair in 60 s on each side, then compare.

Easier higher chair  ·  Harder lower chair

R1R2—
B2

Heavy hip thrust test

10 reps · ×2

Heaviest pack you can drive to a level line for ten clean reps; note the load.

Easier lighter  ·  Harder heavier

R1R2
C

Carry and squeeze

Carry medley + squeeze test
C1

Carry medley

60 s · steps to beat

Twenty steps suitcase each side, then twenty farmer's — tall the whole way.

Easier lighter  ·  Harder heavier

R1R2—
C2

Adductor squeeze test

5 × 10 s · ×2

Squeeze a ball between the knees as hard as you can; note the effort and any pain.

Easier gentler  ·  Harder legs straighter

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
A1Full-depth loaded squatslow reps in 60 s —
A2Nordic curl — full6 reps
B1Single-leg squat testslow reps in 60 s —
B2Heavy hip thrust test10 reps
C1Carry medleysteps in 60 s —
C2Adductor squeeze test5 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-X