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

Eighteen in.
Count the squats.
Compare the sides.

Phase 3 check-in: squat volume, the reverse Nordic break point and the single-leg test.

  • Rsession
  • P3Quads
  • 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.

Inguinal pain needs assessment

Groin pain with a bulge, a cough impulse or pain that radiates to the testicle is a different problem and needs review.

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

A

Volume

Squat test + reverse Nordic test
A1

Squat test

60 s · slow reps

Count clean full-range bodyweight squats in 60 s — write the number down.

Easier to a chair  ·  Harder hold a backpack

R1R2—
A2

Reverse Nordic break-point test

6 reps · ×2

Lean back slowly and note the angle where control goes. That angle is your score.

Easier smaller range  ·  Harder aim lower each week

R1R2
B

One leg

Single-leg squat test + heavy goblet
B1

Single-leg squat test

60 s · slow reps

Count clean single-leg squats to a chair in 60 s on each side, then compare.

Easier higher chair  ·  Harder lower chair

R1R2—
B2

Heavy goblet squat — test

10 reps · ×2

Heaviest pack you can control to full depth; three seconds down every rep.

Easier lighter  ·  Harder heavier

R1R2
C

Hold

Wall sit test + step-down test
C1

Wall sit endurance test

60 s · seconds held

At 90°; count the seconds until the thighs give — write it down.

Easier higher position  ·  Harder one leg

R1R2—
C2

Step-down test

10/side · ×2

Ten controlled step-downs each side; note which leg loses control first.

Easier lower step  ·  Harder higher step

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
A1Squat testslow reps in 60 s —
A2Reverse Nordic break-point test6 reps
B1Single-leg squat testslow reps in 60 s —
B2Heavy goblet squat — test10 reps
C1Wall sit endurance testseconds held —
C2Step-down test10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-R