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WALKING LUNGE

A classic single leg exercise that can be biased slightly towards more quad or glute loading. It is great for hip mobility, stability and overall leg strength and endurance. A staple in most of my programs at one point or another. General prescription: 3-5 sets, 5-20 reps each side.

ADDUCTOR SQUEEZE (SUPINE BALL)

This exercise is good for early groin rehabilitation or whenever you need to strengthen the adductors in their shortened position. General prescription: 3-10 sets, 5-60s.

TRAP BAR DEADLIFT

Trap bar deadlifts are the perfect variation for anyone who isn’t a competitive powerlifter or absolutely “loves” conventional deadlifts. It minimises stress on the lower back by decreasing the need for hip mobility. It is just as good, if not better in my opinion than conventional deadlifts (not that conventional/sumo is any more risky or […]

ADDUCTOR SQUEEZE (FOAM ROLLER SEATED)

This exercise will train the groin in its shortened position and help improve low load strength and endurance, along with improving hip mobility via internal rotation. General prescription: 4-5 sets, 10-45s.

COSSACK SQUAT

Frontal plane movement (side to side) is commonly undertrained in the vast majority of individuals. The cossack squat will improve lateral ability by improving coordination, strength and endurance in the hip, groin and quads. General prescription: 3-5 sets, 5-12 reps each side.

ADDUCTOR MACHINE

The adductor machine is a great tool to build adductor strength in the shortened position. The adductors are heavily undertrained in the majority of the population, but have a huge impact on hip, knee and lower back health. General prescription: 3-5 sets, 8-15 reps.

COPENHAGEN SIDE PLANK

Copenhagen’s are my “go to” groin strengthening exercise and everyone could benefit from doing these. They increase strength of the adductor muscles (typically never trained) at length and can help improve hip mobility/stability, groin strength and reduce the risk of many lower body injuries. General prescription: 2-5 sets, 5-15 reps each side for isotonic, 5-60s […]

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