Adductor Rock

0%

When: Daily and / or as part of your Strength / Bike Session Warm Up
Sets: 1
Reps: 10

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Course Content

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Section 1

Mobility 10 Topics

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Lesson Content

0% Complete 0/10 Steps

Wall Ankle Mobilisation

Prone Hip Circles

Quadruped Hip Rotation

Quadruped Hip Capsule Mobilisation

Kneeling Hip Flexor Rock

Side Lying Chest Opener

Section 2

Activation 7 Topics

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Lesson Content

0% Complete 0/7 Steps

Glute Bridge March

Seated Band Abduction

Supine Banded March

Supine Med Ball Squeeze

Section 3

Foam Rolling / Soft Tissue Work 8 Topics

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Lesson Content

0% Complete 0/8 Steps

Chest Roller Smash

Lat Roller Smash

T-Spine Roller Smash

Hip Adductors Smash

Hip Flexors / Quads Smash

Stretching 10 Topics

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Lesson Content

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ESSENTIAL – Hip External Rotation

ESSENTIAL – Banded Hip Extension

ESSENTIAL – Kneeling Hip Flexor Stretch

ESSENTIAL – Kneeling Adductor Stretch

ESSENTIAL – T-Spine Roller Extension

ESSENTIAL – Kneel & Pray

ESSENTIAL – T-Spine Rotation With Reach

ESSENTIAL – Bench Kneeling Lat Stretch

ACCESSORY – Sink Stretch

ACCESSORY – Heel Drop

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