Feet in Straps Sidelying – Adductor Pull, Level
1-3
-10 reps
Springs: Long springs from middle position
Loops around arches
Focus
Breath - exhale down/inhale up
Correct side-lying position (waist up, hips and shoulders in line)
Hollow abdominals
Pelvic stability and isolation of the leg from the pelvis
Adductor, medial hamstring and external rotation strengthening
Precautions
Some back injuries, knee injuries, and unstable sacroiliac joints
Starting Position
Lie on your side on Allegro Tower with back of body in line with back edge of mat
and legs slightly forward.
Support body by bracing the bottom arm against upright pole or resting head on
arm.
Place loop around arch
Standard Exercise
Pull top leg down toward bottom leg.
Maintain correct side-lying position.
Variations: parallel, turned-out (larger range of motion), turned-in.
Ovals
Maintaining correct alignment, move top leg in a small circle in both directions.
Variations: parallel, turned-out, turned-in
Front-Back Kick
Maintaining correct alignment, swing top leg forward and back (as in the Side
Kick on the mat).
Variations: parallel, turned-out, turned-in
Adductor Pull
Front-Back Kick
28