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TrainersEye · Quad, Thigh & Groin Health
Quad & Groin S
Trainer's Eye
Phase 4 · Length and load · Session S

Long muscle.
Heavy load.
Both at once.

Phase 4 opens on the rectus femoris at length — strong in the position a sprint and a kick put it in.

  • Ssession
  • P4Length
  • 12:00on the clock
  • — donecompleted

Rectus femoris crosses two joints

It bends the hip and straightens the knee, so it is stretched at both ends during a sprint or a kick — which is where it tears.

Strength at length

Building strength in a lengthened position transfers better to sprinting and kicking than strength in a shortened one.

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

At length

Couch rocks + loaded reverse Nordic
A1

Couch-stretch rocks

60 s · slow reps

Back foot up on a chair in half-kneel; tuck the tailbone and rock gently forward.

Easier foot lower  ·  Harder upright torso

R1R2—
A2

Reverse Nordic — loaded

6 reps · ×2

Pack hugged to the chest; lean back as far as you control and drive back up.

Easier bodyweight  ·  Harder heavier

R1R2
B

Hip flexor

Half-kneel reach + seated hip flexion
B1

Half-kneeling reach

60 s · slow reps

In half-kneel, reach the same-side arm overhead and slightly across, ribs down.

Easier no reach  ·  Harder hold a bag

R1R2—
B2

Seated hip flexion raises

12/side · ×2

Sitting tall, bag over the thigh; lift the knee and lower over three seconds.

Easier no weight  ·  Harder heavier

R1R2
C

Deep split

Deep split squat + deficit split squat
C1

Deep split squat

60 s · slow reps

Long stance; lower until the back knee touches, chest tall, then drive up.

Easier shorter stance  ·  Harder hold a backpack

R1R2—
C2

Deficit split squat

8/side · ×2

Front foot on a book, rear foot back; lower deep and drive up through the front heel.

Easier flat floor  ·  Harder hold a backpack

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. Rectus femoris crosses the hip and the knee — it has to be trained strong at long length, not just stretched.
  2. Two clean sessions at a load earn the next. In doubt, add a rep before adding a kilo.
  3. Deep range under load is the goal. A thigh strong only in the middle fails at the ends.
  4. Hip flexors are trained deliberately here — they drive the stride and they are almost never loaded.

Tick it off

MovementRound 1Round 2Best
A1Couch-stretch rocksslow reps in 60 s —
A2Reverse Nordic — loaded6 reps
B1Half-kneeling reachslow reps in 60 s —
B2Seated hip flexion raises12/side
C1Deep split squatslow reps in 60 s —
C2Deficit split squat8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-S