Hip Adduction PAILs & RAILs

Hip Adduction PAILs & RAILs



demonstrates the next exercise so we're gonna do quadruped ed hip abduction pails and rails so the big thing with getting this set up is not compensating to get in that's a position so that where you go to hit abduction I'll see a lot of people who kind of think they're getting a lot more than what they can I kind of bringing this all the way up so you really don't everybody's gonna be a little different but you don't probably own these much height as you think so the good way to make sure you're not kind of compensating on this is pretend you got kind of a glass of water on your back and I want Brittany to spill that as she tries to reach her left knee out towards me and that's about as far as we got we can maybe grow up a little bit more this is plenty right now so the knees directly out towards me I'm actually ever shift our weight forward just a little bit good so now she's got this straight line down here from her left glute so now for the pails to create some tension she's going to take her left knee and try to slide that towards her right and create some tension along the inside of her leg she's gonna start about 20% max tension so I shouldn't be able to look this up she's got some tension going she's gotta work up to 40 60 80 and out about max tension remember if you ever have any pain don't push past that pain just kind of get attention you could tolerate goal is about it hungry you should hold that for 10 seconds about five more say three two one and then without shifting in my right hand she's gonna rails and try to lift that knee off good and hold she's probably almost cramping to this position she didn't compensate at all she got about five more seconds three two one and relax so if you don't have kind of the discomfort / tension that Brittney just kind of went through we're probably not challenging enough or have some kind of compensation going through there so let's do two or three sets on one side and do the same thing

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