With the bench

In this sequence with the bench you’ll explore a movement with some interesting elements around isometric adductor work (leg on the bench). You can either choose to keep the body still or add spinal movement.

Watch video here↓

SET UP PEEING DOG

Begin to explore different levels of the bench⇅. It will give you a starting position of more/less abduction in the hip-joint complex. Press down through the entire inside area of the foot and lower leg/knee. You can keep the foot in plantar flexion or dorsal flexion. I call the set up “peeing dog”.

LIFT OUTER LEG

Here you’ll l lift the outer leg and you can choose to either stay in spinal flexion or more extension. A good idea is to set up for 3-6 sets of isometric holds (5-30 seconds).

ON THE DIAGONAL

Here you’ll lift arm and opposite leg. Once again use isometric holds with a relevant and meaningful dosage for your practice.

SPINE AND LEG MOVEMENT

In this version you’ll pull the knee towards the forehead as you flex the spine. In the other direction you’ll send out the leg behind you with hip- and knee extension as you stretch the upper body forward to counter balance the weight from the lower body.

Let me know if you have any questions!