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

Twenty-four in.
Deep, loaded
and level.

Phase 4 check-in: the heaviest squat, the loaded quad negative and the squeeze retested.

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

Ten per cent is the line

A strength difference of more than about ten per cent between sides is usually treated as unfinished rehabilitation.

Return is judged on symmetry

Readiness is judged on strength and hop symmetry between legs, not on weeks passed.

Strength first, speed second

The thigh has to be strong before the speed goes back up. Reversing that order is the most common reason this returns.

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

A

Max

Full loaded squat + loaded Nordic test
A1

Full-depth loaded squat

60 s · slow reps

Pack at the chest; full comfortable depth every rep, heels down, chest tall.

Easier to a chair  ·  Harder heavier

R1R2—
A2

Loaded reverse Nordic test

6 reps · ×2

With the pack, note the angle where control goes — compare with session 18.

Easier bodyweight  ·  Harder heavier

R1R2
B

Tests

Squeeze retest + split squat test
B1

Squeeze retest — Phase 4

60 s · slow reps

Same ball, same 45°; five seconds on, five off — compare with sessions 6 and 12.

Easier gentler  ·  Harder harder

R1R2—
B2

Split squat test

10/side · ×2

Ten clean full-range split squats each side; note which side breaks down first.

Easier partial range  ·  Harder hold a backpack

R1R2
C

Carry and flex

Carry hold + hip flexor endurance
C1

Carry hold test

60 s · seconds held

Heaviest bags you can hold with a tall posture; count the seconds you hold.

Easier lighter  ·  Harder heavier

R1R2—
C2

Hip flexor endurance test

20/side · ×2

Twenty loaded knee raises each side; stop at the last one above hip height.

Easier fewer reps  ·  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
A1Full-depth loaded squatslow reps in 60 s —
A2Loaded reverse Nordic test6 reps
B1Squeeze retest — Phase 4slow reps in 60 s —
B2Split squat test10/side
C1Carry hold testseconds held —
C2Hip flexor endurance test20/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-QUADGROIN-X