MoPro
TrainersEye · Quad, Thigh & Groin Health
Quad & Groin J
Trainer's Eye
Phase 2 · Adductors and groin · Session J

Slide.
Curtsy.
Pull it back in.

Sliding lunges and crossing patterns — the positions where the adductor works longest.

  • Jsession
  • P2Groin
  • 12:00on the clock
  • — donecompleted

Strength at length

Building strength in a lengthened position transfers better to sprinting and kicking than strength in a shortened one.

Strength first, speed second

The thigh has to be strong before the speed goes back up. Reversing that order is the most common reason this returns.

Previous injury predicts the next

A history of groin or quadriceps injury is the strongest single predictor of the next one. What happens between episodes decides it.

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

A

Shift

Split shifts + slider lunge
A1

Split-stance weight shifts

60 s · slow reps

Feet split; shift the weight forward onto the front leg and back, torso tall.

Easier shorter stance  ·  Harder deeper shift

R1R2—
A2

Adductor slider lunge

10/side · ×2

One foot on a towel; slide it out into a wide lunge and pull it back in.

Easier shorter slide  ·  Harder hold a bag

R1R2
B

Cross

Curtsy lunge + loaded sumo pull
B1

Curtsy lunge

60 s · slow reps

Step back and across; front knee over the middle toe, torso tall.

Easier smaller step  ·  Harder hold a backpack

R1R2—
B2

Sumo deadlift

12 reps · ×2

Wide stance, toes out; pack between the feet, drive the floor apart and stand tall.

Easier from a step  ·  Harder heavier

R1R2
C

Walk it

Monster walk + Copenhagen with knee drive
C1

Monster walk

60 s · steps to beat

Band or towel round the ankles; step diagonally forward and back, staying low.

Easier smaller steps  ·  Harder stay lower

R1R2—
C2

Copenhagen with knee drive

6/side · ×2

In the long-lever hold, drive the bottom knee up to the chest and back.

Easier hold only  ·  Harder slower

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. The adductors are the most neglected muscle group in sport and the most commonly injured in the groin.
  2. The Copenhagen progression runs through this phase: isometric, short lever, long lever, then reps.
  3. Test the squeeze weekly — it is the single most useful number you can track for a groin.
  4. Sharp pain at the pubic bone during a squeeze means drop a level, not push through.

Tick it off

MovementRound 1Round 2Best
A1Split-stance weight shiftsslow reps in 60 s —
A2Adductor slider lunge10/side
B1Curtsy lungeslow reps in 60 s —
B2Sumo deadlift12 reps
C1Monster walksteps in 60 s —
C2Copenhagen with knee drive6/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-J