Side Laying Single Leg Adduction PAIL’s

Laying on your side grab the top leg with your hands and manually cross it over your bottom thigh until the foot is flat. If you don’t have the range for this just make sure the foot is over the thigh to your best abilities. Place a weight plate on your foot of the outstretched leg that you CANNOT lift off using your inner thigh muscles. Using the inner thigh and groin muscles drive the base leg into the weight plate for the alotted time. These are Progressive Angular Isometric Contractions and will strengthen the adductors isometrically without any movement. As you warmup you may get stronger and stronger and need to add more weight to keep the leg from coming up off the ground.