Sorry about not getting an "Exercise of the Week" out last week. The fall school semester started for me and I was focused on getting my routine set, "getting a good start on things", and trying to nail down scheduled time to work on the site. I have got everything where I want it for now so shouldn't have any problems with being regular with this particular series of installments. I was planning on writing this post later this evening, but what often happens I had a client cancel on me last minute, so I decided to seize the opportunity and take the next 20-45mins to bang out this week's "Exercise of the Week". For the most part this series has consisted of nothing except strength training exercises. Now while I have a pretty extensive library of my own regarding this category of exercises I had felt this was a category that a lot of individuals were lacking variety in and could use some help expanding their existing collection. But as I was so kindly made aware of by one of my clients is that people need more help figuring out what they should be starting their training sessions with. I thought this was a great point and felt like an idiot for not thinking of it before hand. I mean I hammer away the idea that every training session should begin with a proper warm-up, yet I have not shared a single exercise suited for warm-up purposes. So I've decided to share over the next few weeks exercises that fit perfectly into a warm-up routine.
I personally believe a warm-up should do three important things. 1) it should activate and innervate the muscles that will be worked in the proceeding training session 2) it should mobilize the muscles by taking the fibers through their entire range of motion both contracting and lengthening 3) it should prepare one for movement, preferably specific to the movements that you will be performing in the proceeding training session. I take these three characteristics of a proper warm-up and use them to categorize my warm-up exercises into three categories. Mobilization exercises, Activation exercises, and movement specific exercises. I will be sharing this week's exercise from the mobilization category.
This week's "Exercise of the Week" is the split stance adductor mobilization exercise. I just happened up this exercise within the past two months since then it has become a staple exercise in my very own program as well as has been added to a number of my clients AMMP. I love this exercise for a number of reasons 1) it does a fantastic job at stretching the adductor group in a way that many have not experienced 2) it incorporates a hip flexion and extension and personally I think the more I can have my clients work on hip motion the better they will become at it.
To perform the Split Stance Adductor Mobilization one will assume a position on all fours with the hands directly beneath the shoulders and the knees directly below the hips. From this position the individual will pick a leg to begin the exercise. Once you have picked your working leg you will extend the leg from its resting ninety degree angle to a straight one hundred and eighty degrees straight out to the side of your body. Your hip and foot will create a straight line that is perpendicular to the rest of your body's position. Once you have assumed this split stance you will begin by sitting your hips back to the heel of the leg that is still positioned at a ninety degree angle below your opposite hip. As you do this you should feel a stretch up the inside on your leg. Once you have reached your full range of motion you will extend the hips back to their starting position and repeat for repetitions. Below are videos of me detailing the exercise from a side and back view.