FDM Flipbook
You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
Movement: Active Isolated Mobility<br />
Exercise 8: Beginner<br />
Quadruped Adduction<br />
Objective:<br />
Improve Adductor/ Functional Front Line and Deep Front Line<br />
Type of Movement: Flexed Hip Ab/Adduction<br />
Primary Motion Plane: Sagittal Plane<br />
Sets and Repetitions: 1-2 sets / 5-15 repetitions per side<br />
• Movement Description:<br />
Position yourself in a hands and knees posture.<br />
Keeping your arms straight, place your hands directly underneath your shoulders and your knees underneath your hips.<br />
Place your right knee on the FD.<br />
Allow your right knee to slowly move out to the right until a stretch is felt in the groin. Also; allow the hips to shift right.<br />
Hold the stretch briefly then return back to the starting position.<br />
• Repeat for the desired number of repetitions and then switch sides.<br />
• Foundation Movement:<br />
• Limit range of motion and/or place hands on handles or dumbbells to allow wrists to be in a neutral position.<br />
• Progressions:<br />
Use the mini FD’s and place your knee and the foot on the discs respectively.<br />
• Go into circumduction, travelling in the transverse plane.<br />
Notes:<br />
8<br />
R
Change language