MoPro
TrainersEye · Quad, Thigh & Groin Health
Quad & Groin T
Trainer's Eye
Phase 4 · Length and load · Session T

Reach overhead.
March under load.
Front squat heavy.

Hip flexors loaded, quads loaded from the front, and the groin held in the mix.

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

Hip flexors drive the stride

Iliopsoas strength contributes to sprint speed and to how fast the leg recovers between strides. It is rarely trained.

Sitting shortens the front

Long sitting keeps the hip flexors short and the glutes quiet. Standing, hinging and loading the hip undo it.

Carries load the whole limb

Walking with load trains the quad, groin and hip together, upright, exactly as life demands.

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

A

Reach

Overhead lunge + psoas march
A1

Lunge with overhead reach

60 s · slow reps

Step into a lunge, reach both arms up, tuck the tailbone, step back.

Easier smaller lunge  ·  Harder hold a bag overhead

R1R2—
A2

Psoas march

12/side · ×2

On your back, knees up; press one knee against the hands while the other leg lowers.

Easier no resistance  ·  Harder hold a bag on the knee

R1R2
B

Front load

Heavy goblet + front rack squat
B1

Heavy goblet squat

60 s · slow reps

Pack at the chest, full depth; three seconds down, one up, chest tall.

Easier lighter  ·  Harder heavier

R1R2—
B2

Front rack squat

10 reps · ×2

Two bags at the shoulders, elbows high; sit down between the heels and drive up.

Easier one bag at the chest  ·  Harder heavier

R1R2
C

Step and squeeze

Loaded step-up + loaded Copenhagen
C1

Loaded step-up

60 s · slow reps

Pack on; up in one second, down in three, whole foot on the step.

Easier bodyweight  ·  Harder higher step

R1R2—
C2

Copenhagen — loaded

6/side · ×2

Long lever with a light bag on the top hip; lower and lift with the hips level.

Easier bodyweight  ·  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. 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
A1Lunge with overhead reachslow reps in 60 s —
A2Psoas march12/side
B1Heavy goblet squatslow reps in 60 s —
B2Front rack squat10 reps
C1Loaded step-upslow reps in 60 s —
C2Copenhagen — loaded6/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-T