KB_Harrison Adductor Self Care
Recovery Blocks
Working Block
Circuit
x 1
Try performing this group of exercises 2-3 times per day, 2-3 days per week and see what it gets you. It shouldn't take longer than 10 minutes to complete once you become practiced at it. Drink a few large swallows of water before and after performing.
ULT
Self Massage: Foam Roll Inner Thigh
time
1-2 min
| Set | Time |
|---|---|
| 1 | 1-2 min h:m:s |
Take long purposeful breaths, concentrating on exhaling when you encounter a sore spot. After spending some time on isolated spots, perform 5-6 full length flushes of the entire inner thigh.
LMT
Runner’s Rotational Hinge Ball Knee Drive
reps
10 ea leg
| Set | Reps |
|---|---|
| 1 | 10 ea leg |
If you don't have a medicine ball or something comparable, press against yourself with your own hands to create the effect of resistance.
LLT
Band-Resisted Adduction Ward Quick Release
reps
8-10
| Set | Reps |
|---|---|
| 1 | 8-10 |
Let the band move you when you "let go" to drop into the squat.
ULT
Open Chain Hip Internal Rotation Quick Release
reps
6-8
| Set | Reps |
|---|---|
| 1 | 6-8 |
If you don't have a band for the band-resisted adduction, do this drill instead. Doing it in addition to the band ward would not be bad if you have the time.