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

Pulse.
Lower.
Extend.

Partial-range burn, loaded lowering and direct knee extension — the quad from every angle.

  • Qsession
  • 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.

Deceleration is the missing dose

Most thigh rehabilitation never trains stopping. Stopping is a quadriceps task at the highest loads the leg meets.

Tendons adapt slowly

Tendon remodels over months, not weeks. Pain usually improves long before the tissue is finished.

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

A

Pulse

Lunge pulses + loaded step-down
A1

Lunge pulses

60 s · slow reps

In the bottom third of a split squat; pulse small without standing up.

Easier smaller range  ·  Harder hold a backpack

R1R2—
A2

Loaded step-down

8/side · ×2

Pack at the chest; lower off the step over three seconds with the foot quiet.

Easier bodyweight  ·  Harder higher step

R1R2
B

Stay low

Low squat walk + skater squat
B1

Low squat walk

60 s · steps to beat

Stay in a half squat and walk forward and back, chest tall the whole way.

Easier higher position  ·  Harder lower

R1R2—
B2

Skater squat

8/side · ×2

Free leg back, hands reaching forward; lower the back knee toward the floor and stand.

Easier touch a cushion  ·  Harder lower target

R1R2
C

Extend

Terminal extension + loaded extension
C1

Terminal knee extension

60 s · slow reps

Towel round the back of the knee anchored ahead; straighten the knee against it.

Easier smaller range  ·  Harder 2-s squeeze

R1R2—
C2

Loaded knee extension

15/side · ×2

Seated, bag over the ankle; straighten the knee fully, pause, lower over three.

Easier no weight  ·  Harder heavier

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
A1Lunge pulsesslow reps in 60 s —
A2Loaded step-down8/side
B1Low squat walksteps in 60 s —
B2Skater squat8/side
C1Terminal knee extensionslow reps in 60 s —
C2Loaded knee extension15/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-Q