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TrainersEye · Quad, Thigh & Groin Health
Quad & Groin M
Trainer's Eye
Phase 3 · Quadriceps strength · Session M

The body's
biggest
brake.

Phase 3 opens on the quadriceps — loaded slow, through range, and with the reverse Nordic introduced.

  • Msession
  • P3Quads
  • 12:00on the clock
  • — donecompleted

The quadriceps is the brake

Deceleration, landing and going downstairs are quadriceps tasks. Weak there, and the knee and hip take the difference.

Tempo is free load

Three seconds down turns a light exercise into a hard one without adding a gram.

Reverse Nordic for quads

Lowering the torso back from kneeling is the quadriceps equivalent of the Nordic curl and builds strength at long length.

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

A

Sit and stand

Box squat + tempo sit-to-stand
A1

Box squat

60 s · slow reps

Sit back to touch a chair and stand tall; weight through the whole foot.

Easier higher chair  ·  Harder lower chair

R1R2—
A2

Tempo sit-to-stand

12 reps · ×2

Three seconds down into the chair, one second up, arms crossed.

Easier hands on thighs  ·  Harder five seconds down

R1R2
B

Split and step

Split squat + step-up
B1

Split squat

60 s · slow reps

Long stance; lower straight down until the back knee nearly touches, torso tall.

Easier hold a chair  ·  Harder hold a backpack

R1R2—
B2

Step-up

10/side · ×2

Whole foot on the step; drive through the heel, stand tall, lower slowly.

Easier lower step  ·  Harder hold a backpack

R1R2
C

Hold and lower

Wall sit + reverse Nordic partial
C1

Wall sit

60 s · seconds held

Thighs parallel, back flat on the wall; count the seconds with even weight.

Easier higher position  ·  Harder one heel lifted

R1R2—
C2

Reverse Nordic — partial

8 reps · ×2

Tall-kneeling, glutes squeezed; lean the whole body back as far as you control, then return.

Easier smaller lean  ·  Harder further back

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 quadriceps is the body's biggest brake. It is trained slow and through full range.
  2. Three seconds down on every rep — the lowering is where quad strength is built and lost.
  3. Quad tendon pain just above the kneecap: keep the range shallow first and deepen it week by week.
  4. Knee over the second and third toes. A knee falling inward is a rep that did not count.

Tick it off

MovementRound 1Round 2Best
A1Box squatslow reps in 60 s —
A2Tempo sit-to-stand12 reps
B1Split squatslow reps in 60 s —
B2Step-up10/side
C1Wall sitseconds held —
C2Reverse Nordic — partial8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-M