Kneeling Adductor Lunge and Reach
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Targets adductors, groin and quadratus lumborum. Do 5 on each side.
Kneel on your left knee and externally rotate your right leg, placing your foot on the floor with your right heel aligned with your left knee. Grab your left wrist with your right hand overhead, then shift to the right and lunge into your right leg as you simultaneously pull your arm up and over to the right. Return to neutral, then shift to the left and pull your arm to the right as you straighten your right leg, foot flat on the floor. Flow smoothly from one side to the other.