MoPro
TrainersEye · Quad, Thigh & Groin Health
Quad & Groin A
Trainer's Eye
Phase 1 · Settle and activate · Session A

Settle the thigh.
Wake the groin.
Nothing forced.

Six drills that load the quadriceps, the adductors and the hip flexors with isometrics only — no stretching, no speed.

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

Isometrics settle a tendon

Sustained holds under moderate load can reduce tendon pain for a period afterwards — useful on an angry day.

A dead leg is not a strain

A direct blow to the thigh is a contusion. Early knee-bent positioning helps; deep massage and heat in the first days do not.

Pain is not damage

Pain is an alarm, not a measure of harm. It can stay switched on long after tissue has healed.

Three couplets · two rounds · twelve minutes · a thigh that holds

A

Open the hip

Hip rocks + adductor squeeze
A1

Supine hip flexion rocks

60 s · slow reps

Lying down; draw one knee up as far as it goes freely and lower — no pull.

Easier smaller range  ·  Harder hold two seconds

R1R2—
A2

Adductor squeeze — pillow

6 × 12 s · ×2

Pillow between the knees, knees bent; squeeze at about half effort and hold.

Easier gentler squeeze  ·  Harder harder squeeze

R1R2
B

Quad on

Knee extensions + quad set
B1

Seated knee extension — active

60 s · slow reps

Sitting tall; straighten the knee fully, squeeze the thigh one second, lower slowly.

Easier smaller range  ·  Harder hold at the top

R1R2—
B2

Quad sets

12 × 5 s · ×2

Leg straight; press the back of the knee down and tighten the thigh for five seconds.

Easier shorter holds  ·  Harder towel under the knee

R1R2
C

Front of the hip

Hip circles + flexion press
C1

Standing hip circles

60 s · slow reps

Hand on a wall; draw a small slow circle with the knee, pelvis still throughout.

Easier smaller circle  ·  Harder larger circle

R1R2—
C2

Isometric hip flexion press

5 × 12 s · ×2

Knee up against a wall or a hand; press the thigh up and hold without moving.

Easier gentler press  ·  Harder 20-s holds

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. A dead leg is different: keep the knee bent in the first two days, and no deep massage or heat on it.
  3. Groin pain that points to one tendon responds to loading it, not to stretching it.
  4. Isometric holds first — tension without movement is the calmest way to load an angry groin or quad.

Tick it off

MovementRound 1Round 2Best
A1Supine hip flexion rocksslow reps in 60 s —
A2Adductor squeeze — pillow6 × 12 s
B1Seated knee extension — activeslow reps in 60 s —
B2Quad sets12 × 5 s
C1Standing hip circlesslow reps in 60 s —
C2Isometric hip flexion press5 × 12 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-A