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TS8 ∞ Day 37 (Movement Is Medicine)

Today’s Affirmation:

“Change is inevitable; I choose to enjoy the here and now.”

 

Overview:

Four supersets contain an a, b, c & d exercise. 

The goal of each is:  

a) mobilize

b) strengthen 

c) stabilize 

d) lengthen

 

Complete as many reps/breaths as possible. Listen to your body rather than counting. 

 

Areas of Focus:

Anterior Pelvic Girdle

Hip Adductor Muscles (Inner Thigh)

  • Pectineus
  • Adductor Brevis
  • Adductor Longus
  • Adductor Magnus
  • Gracilis 

 

Things You Will Need:

  • Foam Roller (substitute tennis ball, massage ball, anything that rolls like a broomstick)
  • Floor Sliders (substitute towel on hardwood floors)
  • Yoga Mat
  • Resistance Band
  • Stability Ball
  • Chair

 

The Practice

1.a. Standing Step Cross Ankles Adduction

1.b. Lateral Slider Lunge Adduction

1.c. Eagle Pose

1.d. Wide-Legged Forward Bend

2.a. Prone Adductors Foam Roller

2.b. Three-Legged Dog Standing Split Flow

2.c. Modified Plank Pose One Leg Out Stability Ball Adduction

2.d. Supported Frog Pose Sternum

3.a. Middle Splits Chest To Floor Flow

3.b. Boat Pose Stability Ball Hold + Adduction Flow  

3.c. Eagle Pose Squat (or Seated Windshield Wipers)

3.d. Bound Angle Pose

4.a. Warrior II Front Foot on Chair

4.b. Supine Band Adduction

4.c. Low Lateral Lunge Pose (or Garland)

4.d. Supine Cow Face Pose

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