Adductor Loading

Phase 1 · Foundation — inner-thigh strength & PNF. (blocks under the hips welcome; keep the active work light and clean.)

7 exercises~11 min

Start workout

Warm-up

Centering Breath · 60s
Yoga Cat-Cow · 55s
Hip Circles · 40s

Exercises

1Butterfly (Baddha Konasana)1 set · 1
2Frog Pose (Mandukasana)1 set · 1
3Horse Stance1 set · 1
4Garland Pose (Malasana)1 set · 1
5Seated Straddle Prep (Upavistha Konasana)1 set · 1
6Pancake PNF (Contract-Relax)1 set · 1
7Child's Pose (Balasana)1 set · 1

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