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

Three seconds.
Every rep.
No bouncing.

Tempo and pauses — the two ways to make the quad work harder without touching the load.

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

Myositis ossificans

Bone can form inside a badly managed thigh contusion. That is the reason for no aggressive massage in the first week.

Quad tendon pain loads well

Pain just above the kneecap responds to progressive heavy slow loading, the same as any other tendon.

The knee needs flexion range

Kneeling, squatting and stairs need deep knee bend, and quad length is part of that range.

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

A

Slow

Tempo squat + pause squat
A1

Tempo squat

60 s · slow reps

Three seconds down, one second up; count only the reps you controlled all the way.

Easier to a chair  ·  Harder four seconds down

R1R2—
A2

Pause squat

10 reps · ×2

Sit to the bottom, hold two seconds with the chest tall, then drive up.

Easier smaller depth  ·  Harder hold a backpack

R1R2
B

Travel

Walking lunge + front-foot elevated split
B1

Walking lunges

60 s · slow reps

Long steps, torso tall, back knee close to the floor — count clean steps.

Easier reverse lunges  ·  Harder hold a backpack

R1R2—
B2

Front-foot elevated split squat

8/side · ×2

Front foot on a book; lower deep with the torso tall and the front heel flat.

Easier flat floor  ·  Harder hold a backpack

R1R2
C

Hold

Single-leg wall sit + Spanish squat
C1

Single-leg wall sit

60 s · seconds held

At 90°, take one foot slightly off the floor; count the seconds held.

Easier two feet  ·  Harder foot fully lifted

R1R2—
C2

Spanish squat hold

4 × 25 s · ×2

Strap round the knees against a fixed point; sit back to 60° and hold.

Easier less bend  ·  Harder deeper

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
A1Tempo squatslow reps in 60 s —
A2Pause squat10 reps
B1Walking lungesslow reps in 60 s —
B2Front-foot elevated split squat8/side
C1Single-leg wall sitseconds held —
C2Spanish squat hold4 × 25 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-O