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

Three quarters.
Not all the way.
Yet.

Partial-range loading for the quad and the first supported Copenhagen — the groin drill that changes outcomes.

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

The Copenhagen programme works

Adding the Copenhagen adduction exercise reduced groin problems by around 41% across a season in footballers.

Depth builds the quad

Squat depth strongly influences how much the quadriceps has to do. Shallow squats build shallow strength.

You cannot isolate the VMO

The quadriceps fires as a unit. Train it through full range rather than chasing one part of it.

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

A

Rotate low

90/90 rocks + supported Copenhagen
A1

Supine 90/90 hip rocks

60 s · slow reps

Hips and knees at 90° on a chair; rock the knees gently side to side.

Easier smaller rock  ·  Harder feet off the chair

R1R2—
A2

Copenhagen — foot supported

5 × 10 s/side · ×2

Side-lying, top foot on a chair, bottom foot on the floor; lift the hips and hold.

Easier lower chair  ·  Harder bottom foot off the floor

R1R2
B

Short arc

Towel quad sets + short-arc quad
B1

Towel quad sets

60 s · slow reps

Rolled towel under the knee; press the knee down and straighten fully, then release.

Easier thinner towel  ·  Harder hold three seconds

R1R2—
B2

Short-arc quad

15 reps · ×2

Heel on the floor, thigh supported; lift only the lower leg to straight and lower slowly.

Easier smaller support  ·  Harder hold at the top

R1R2
C

Side taps

Adduction taps + glute bridge
C1

Standing adduction taps

60 s · slow reps

Hand on a wall; sweep one leg across the body to tap the floor and return.

Easier smaller sweep  ·  Harder slower

R1R2—
C2

Glute bridge

15 reps · ×2

Drive through the heels to a straight line and squeeze one second at the top.

Easier smaller range  ·  Harder one leg

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 90/90 hip rocksslow reps in 60 s —
A2Copenhagen — foot supported5 × 10 s/side
B1Towel quad setsslow reps in 60 s —
B2Short-arc quad15 reps
C1Standing adduction tapsslow reps in 60 s —
C2Glute bridge15 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-D