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

Wide and deep.
Long and loaded.
Both sides equal.

The groin and the quad loaded together at full range — where the two meet in every stride.

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

Squat stance changes the load

A wider stance recruits the adductors more; a narrower one shifts work to the quadriceps. Both belong in the week.

Both legs get weak

After a thigh or groin injury, strength deficits show on both sides. Train the good one too.

Change of direction loads the groin

Cutting and side-stepping put the adductors under the highest loads they meet. That is trained in Phase 5.

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

A

Wide loaded

Loaded Cossack + loaded slide-out
A1

Loaded Cossack squat

60 s · slow reps

Pack at the chest; sit deep to one side with the heel down and the other leg straight.

Easier bodyweight  ·  Harder deeper

R1R2—
A2

Loaded adductor slide-out

10/side · ×2

Pack at the chest, one foot on a towel; slide out wide and pull back in.

Easier bodyweight  ·  Harder further

R1R2
B

One leg loaded

Loaded step-down + loaded skater squat
B1

Loaded step-down — high step

60 s · slow reps

Pack at the chest, higher step; lower over three seconds with the knee tracking.

Easier lower step  ·  Harder heavier

R1R2—
B2

Loaded skater squat

8/side · ×2

Pack at the chest; lower the back knee toward the floor and drive up on one leg.

Easier bodyweight  ·  Harder lower target

R1R2
C

Carry and kneel

Loaded march + kneeling squat
C1

Loaded march — two bags

60 s · steps to beat

Two bags; march tall with the knee above hip height and a quiet landing.

Easier lighter  ·  Harder pause with the knee up

R1R2—
C2

Kneeling squat

12 reps · ×2

On the knees, pack at the chest; sit the hips back to the heels and drive up.

Easier hands on thighs  ·  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
A1Loaded Cossack squatslow reps in 60 s —
A2Loaded adductor slide-out10/side
B1Loaded step-down — high stepslow reps in 60 s —
B2Loaded skater squat8/side
C1Loaded march — two bagssteps in 60 s —
C2Kneeling squat12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-W