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

Twelve in.
Squeeze harder
than week one.

Phase 2 check-in: the squeeze retested, the Copenhagen counted and the depth measured.

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

Return is judged on symmetry

Readiness is judged on strength and hop symmetry between legs, not on weeks passed.

Ten per cent is the line

A strength difference of more than about ten per cent between sides is usually treated as unfinished rehabilitation.

Imaging finds quiet change

Pubic bone marrow change and tendon change show up in athletes with no pain at all. Findings are not diagnoses.

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

A

Retest

Squeeze retest + Copenhagen endurance
A1

Adductor squeeze retest

60 s · slow reps

Same ball, same 45°; compare the effort and any pain with session 6.

Easier gentler  ·  Harder harder

R1R2—
A2

Copenhagen endurance

8/side · ×2

As many clean long-lever reps as you can up to eight — note which side fails first.

Easier short lever  ·  Harder slower

R1R2
B

Depth

Cossack depth test + loaded lunge
B1

Cossack depth test

60 s · slow reps

Count clean Cossack squats in 60 s at your deepest controlled position, each side.

Easier hold a support  ·  Harder deeper

R1R2—
B2

Loaded curtsy lunge

10/side · ×2

Pack at the chest; step back and across with the torso tall throughout.

Easier bodyweight  ·  Harder heavier

R1R2
C

Travel

Crossover walk test + slide-out endurance
C1

Crossover walk test

60 s · steps to beat

Sideways crossover steps for the minute — count the steps on each lead.

Easier smaller steps  ·  Harder faster

R1R2—
C2

Slide-out endurance

15/side · ×2

Fifteen slider adductions each side; stop at the last one you can pull back cleanly.

Easier fewer reps  ·  Harder further slide

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
A1Adductor squeeze retestslow reps in 60 s —
A2Copenhagen endurance8/side
B1Cossack depth testslow reps in 60 s —
B2Loaded curtsy lunge10/side
C1Crossover walk teststeps in 60 s —
C2Slide-out endurance15/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-L