Section 3 - Exercise Videos
Exercise #3 - Hip Adductors
Exercise #3 - Workout Summary
The video shown above demonstrates how to perform this exercise one time with the right leg and one time with the left. The final hold position for the right leg is shown in Figure 3-3a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your left leg as shown in Figure 3-3b below:
Repeat this process one more time giving you a total of two 'reps' for the right leg and two 'reps' for the left leg as shown below:
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 (the Appendix) will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- Remember to always train within the physical limits of the band. What this means is no matter how much effort you are exerting for a given exercise, the resistance band should still be capable of stretching a little further. If the band is stretched to its maximum where there is no more stretch left in it, you will essentially turn the resistance band into a static rope, or cable, incapable of returning any elastic force back. This greatly reduces its effectiveness. If this should happen to you, then watch the video on “How to increase resistance” and use of the methods presented there.
- The most important aspect of this, and all of the exercises, is to hold and maintain the final position for 10-15 seconds using between 70-80% of your maximum strength; this is the key to your speed training success.
- Try not to let the band slide too far up your leg while performing this exercise.
- It doesn’t matter what time of day you exercise however, your body will respond best if you choose the same time each day to train.
Muscles Trained: Hip Adductors.