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Adductor Loading

Adductor Loading

Phase 3 · Peak — inner-thigh strength & PNF. (full active load, longer PNF rounds, long pancake holds.)

7 exercises~12 min
Start workout

Warm-up

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

Exercises

  1. 1Butterfly (Baddha Konasana)1 round · 75s hold
  2. 2Frog Pose (Mandukasana)1 round · 75s hold
  3. 3Horse Stance1 round · 60s hold
  4. 4Garland Pose (Malasana)1 round · 65s hold
  5. 5Seated Straddle Prep (Upavistha Konasana)1 round · 75s hold
  6. 6Pancake PNF (Contract-Relax)1 round · 3–4 contract-relax rounds
  7. 7Child's Pose (Balasana)1 round · 60s hold

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