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

Squeeze hard.
Hold long.
Carry heavy.

Maximal isometric squeezing, wide-stance loading and the carry that makes the whole pelvis work.

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

The squeeze test

Squeeze strength between the knees at 45° tracks with groin injury risk and is the most useful single number to retest weekly.

Isometrics settle a tendon

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

Carries load the whole limb

Walking with load trains the quad, groin and hip together, upright, exactly as life demands.

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

A

Shuffle

Lateral shuffle + heavy squeeze holds
A1

Lateral shuffle

60 s · steps to beat

Low athletic stance; shuffle three steps each way without the feet crossing.

Easier step, no shuffle  ·  Harder stay lower

R1R2—
A2

Heavy squeeze holds

5 × 20 s · ×2

Ball at 45°; squeeze near maximum and hold twenty seconds, breathing through it.

Easier half effort  ·  Harder legs straighter

R1R2
B

Wide and loaded

Squat pulses + loaded lateral lunge
B1

Wide squat pulses

60 s · slow reps

In a wide squat at depth; pulse small through the bottom third without standing.

Easier smaller range  ·  Harder hold a backpack

R1R2—
B2

Loaded lateral lunge

10/side · ×2

Pack at the chest; step wide, sit into the hip, push back to the middle.

Easier bodyweight  ·  Harder deeper

R1R2
C

Carry

Suitcase carry + side plank adduction
C1

Suitcase carry

60 s · steps to beat

One heavy bag; walk tall with hips and shoulders level, swap at 30 s.

Easier lighter  ·  Harder heavier

R1R2—
C2

Side plank with adduction

8/side · ×2

In a side plank, lift the bottom leg toward the top one and lower slowly.

Easier knees down  ·  Harder longer 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. 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
A1Lateral shufflesteps in 60 s —
A2Heavy squeeze holds5 × 20 s
B1Wide squat pulsesslow reps in 60 s —
B2Loaded lateral lunge10/side
C1Suitcase carrysteps in 60 s —
C2Side plank with adduction8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-K