MOB: Adductor Rock with Twist
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The Adductor Rock is great for prepping for lifts that require pelvis and lumbar spine stability. (That includes you, Sport lifters.) Start in a tabletop position with the knees under hips and wrists under shoulders. Extend one leg out and go ahead and flatten the foot.
Maintain core activation to keep a neutral spine as you sit back towards your heel. This is meant to be a slow and control movement, so take a pause as you sit back to get a nice stretch in the Adductor. While sitting back, rotate the toes toward the ceiling before reversing the movement.
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