Adductors > Towards Splits

For some they are foundational, for others a fancy option.

I equate them to an iron cross in the upper body.

They command great strength and respect.

It's very easy to damage the adductors going too hard with these movements.

Straddle standing good mornings once to twice a week for a month were enough to get me here. I had a good base from working on pancakes and full range for years.

I have aggravated my adductors and pelvis a number of times by:

1. Training them too often;

2. Not using short range strength.

I believe the side splits are one of the simplest feats to achieve but the mentality required for them is rare. I'm still working on having them easily accessible without risk.

I can get calves to floor within a few sets even without training them for months, but it's not smart for me to do that.

Training them at the end of a leg session when we’re warm works best.

Weighted - Lying plate raises

Bodyweight - Side plank holds

Banded - Banded adduction

Each of these have their advantages.

Short range is for high reps / duration and low load initially.

Be conservative.

Start light for high reps.

Never get to a point of fear / pain.

Some great coaches have had catastrophic injuries pushing too hard on long adductors.

Passive Adductor Stretch x25

Adductor Pulses (Jane Fonda Style) x25

Copenhagen protocol to the knee x 25

Horse Stance Squats 5x5

Copenhagen protocol to the knee / foot x 25

Straddle Push-Ups ( or hands free Good-mornings) x25

Kneeling Split / Frog

Half-kneeling Split / Cossack