Movement:

Hip Abduction & Adduction.

Benefits of this movement:

Improve hip mobility & stability, Strengthens Adductors.

Progressions:

• Spring Load

• Range of Motion

• Foot Placement

• Props

• Static Holds

• Pulses

• Adding in Upper Body Work.

Regression:

• Lighter Load

• Smaller Range of Motion

• Foot Placement

Muscle Groups:

Light Springs: Adductors ( inner thighs)

Heavy Springs: Abductors ( outer thighs / glutes )

Spring Tensions:

Fundamental:

Light: 1B or 1BY

Heavy: 1BY or 1R ( depending on body weight you will need to increase accordingly )

Intermediate/Sculpt:

Light: 1Y, 1B , No Springs

Heavy: 1YB, 1R, 1RY, 1RB.