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

Open the front.
Load the inside.
Nothing sharp.

Hip flexor range at the front, the first adduction lifts, and the shallow split-squat hold.

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

Sitting shortens the front

Long sitting keeps the hip flexors short and the glutes quiet. Standing, hinging and loading the hip undo it.

Sartorius and TFL

The long strap muscle down the inner thigh and the band at the outer hip both flex the hip, and both complain when the hip is overworked.

Rectus femoris crosses two joints

It bends the hip and straightens the knee, so it is stretched at both ends during a sprint or a kick — which is where it tears.

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

A

Frog

Frog rocks + bottom-leg adduction
A1

Frog rocks

60 s · slow reps

Knees wide, feet in line; rock the hips back with a flat back to the edge of comfort.

Easier smaller rock  ·  Harder deeper

R1R2—
A2

Side-lying adduction

12/side · ×2

Lying on your side, top leg forward on a chair; lift the bottom leg toward the ceiling.

Easier smaller lift  ·  Harder 2-s hold

R1R2
B

Hip flexor

Half-kneel rocks + quad length reps
B1

Half-kneeling hip flexor rocks

60 s · slow reps

Tuck the tailbone under, then shift forward until the front of the back hip stretches.

Easier hold still, no rock  ·  Harder reach the arm overhead

R1R2—
B2

Prone quad length reps

12/side · ×2

Face down; pull the heel to the buttock with a hand or towel, hold three seconds, release.

Easier towel assisted  ·  Harder tuck the tailbone first

R1R2
C

Rotate

Internal rotation lifts + split hold
C1

Seated hip internal rotation lifts

60 s · slow reps

Sitting, feet wide; lift one foot outward while the knee stays still.

Easier smaller range  ·  Harder hold two seconds

R1R2—
C2

Split-stance isometric hold

5 × 15 s · ×2

Shallow split squat position; hold halfway down with the front heel flat.

Easier less depth  ·  Harder deeper

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
A1Frog rocksslow reps in 60 s —
A2Side-lying adduction12/side
B1Half-kneeling hip flexor rocksslow reps in 60 s —
B2Prone quad length reps12/side
C1Seated hip internal rotation liftsslow reps in 60 s —
C2Split-stance isometric hold5 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-C