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Description

This workout includes all of the possible exercises for adductors given from Skimble. I recomend first to do some warm-up training. Also you may want to do a post workout stretches for adductors.


Exercises

Set 1: 2 rounds
Horse Stance
Horse Stance
20 seconds
Prisoner Squats
Prisoner Squats
25 seconds
Dragon Squats
Dragon Squats
40 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
40 seconds
Rest
Rest
20 seconds

Set 2: 1 round
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Side Lunges
Side Lunges
30 seconds
Foot Taps
Foot Taps
30 seconds
Gate Swings
Gate Swings
30 seconds
Rest
Rest
15 seconds

Set 3: 2 rounds
Hot Style Chair Pose
Hot Style Chair Pose
40 seconds
Sissy Squats
Sissy Squats
40 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconds
Squat Pulses
Squat Pulses
20 seconds
Transition
Transition
20 seconds

Set 4: 1 round
Lying Right Leg Circles
Lying Right Leg Circles
30 seconds
Lying Left Leg Circles
Lying Left Leg Circles
30 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconds
Right Side Plank with Leg Abduction
Right Side Plank with Leg Abduction
30 seconds
Left Side Plank with Leg Abduction
Left Side Plank with Leg Abduction
30 seconds

Set 5: 1 round
Butterfly with Leg Extension
Butterfly with Leg Extension
30 seconds
Right Triangle
Right Triangle
20 seconds
Left Triangle
20 seconds
Right Bird of Paradise Sequence
Right Bird of Paradise Sequence
40 seconds
Left Bird of Paradise Sequence
Left Bird of Paradise Sequence
40 seconds

Set 6: 1 round
Lying Right Leg Circles
Lying Right Leg Circles
30 seconds
Lying Left Leg Circles
Lying Left Leg Circles
30 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconds
Right Side Plank with Leg Abduction
Right Side Plank with Leg Abduction
30 seconds
Left Side Plank with Leg Abduction
Left Side Plank with Leg Abduction
30 seconds
Rest
Rest
30 seconds

Set 7: 1 round
Right Roundhouses
Right Roundhouses
20 seconds
Left Roundhouses
Left Roundhouses
20 seconds

Set 8: 1 round
Supine Butterfly
Supine Butterfly
1 minute


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