Name: Playbook - Jess Racz - Adductor Mobility + Strength
Uploaded: 2022-10-07T03:29:12.701Z
Duration: 40 min
Description: Adductor Mobility + Strength

Adductor and groin strength is key is injury prevention of groin strains, but also key for reducing the risk of lower body associated injuries such as ankle sprains and achilles tendinopathy. 

It also helps you drastically improve your lateral change of direction power and speed

Adductor Leg Swings

Adductor Rock Backs

Crossover Adductor Stretch

:20 - :30 sec on each side 
If easy, hold weight on hip

Copenhagen Plank

Adductor Mobility & Prep

Go for :20 sec / the distance of a full basketball court using the space you have

Backward Crossover Steps

Stabilize for 2 seconds before moving on to next rep
Add weight if you’ve mastered BW
Complete even amount of reps on both sides

Lateral Push Outs

Go through the ladder or 8 times if you don’t have a ladder to use. You can use cones, tape, or your imagination!

Ladder Drill Crossover Jabs

Adductor Prep #2

Spring off the floor as fast as possible
Hold 5#-10# weight if needed

Fast Lateral Bounds

Crossover Steps

Notice how the outside foot pulls in as I simultaneously cross my inside foot over! This is what needs to happen when you’re in a wide stance 

Complete 6 reps

Wide Stance Crossover Steps

Lateral Agility

Side Lunges

3 steps out, 3 step back = 1 rep 
Complete 3 reps on each side

Cable 3 Step Walkout

Extensive Plyos - Side to side hops

Adductor Strength Block

Adductor Mobility + Strength

Hip Health & Change of Direction

Bishop

Hezam

Improve Your Lateral Speed & Strength

Day 2 feel burn all over my lower body. Especially my glutes and thigh 🔥🔥🔥

Adductor Mobility + Strength

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