Accessory & Mobility

To perform the hip abduction machine exercise, sit on the machine with your back against the padded support. Adjust the seat height and backrest to ensure comfort and proper alignment. Place your legs inside the padded levers, ensuring that your knees are aligned with the pivot point of the machine. Grip the handles or the sides of the seat for stability. Begin the movement by pushing your legs outward against the resistance, focusing on squeezing your glutes and outer thighs. Keep your feet flexed and avoid arching your back. Slowly return to the starting position while maintaining control. Repeat for the desired number of repetitions.

Sit on the hip adduction machine with your back firmly against the pad and your legs positioned outside the pads. Grip the handles for stability if available. Slowly bring your legs together by adducting your hips, squeezing the inner thigh muscles. Control the movement as you return to the starting position. Keep your movements smooth and avoid using momentum. This exercise primarily targets the inner thigh muscles, specifically the adductors, and helps improve hip stability and strength.

Shoulder Mobility Drills using resistance bands or wall involve performing controlled movements to improve the range of motion and flexibility of the shoulder joint. When using resistance bands, typically you perform movements such as shoulder dislocations or pull-aparts by gripping the band with a wide grip and moving it over and around your head, ensuring smooth and controlled motion to avoid strain. When using a wall, exercises like wall slides or wall angels are performed by pressing your back and arms against the wall and slowly raising and lowering your arms in a controlled manner. Focus on maintaining proper posture, keeping your core engaged, and avoiding compensatory movements. These drills target the shoulder capsule, rotator cuff muscles, and surrounding stabilizers, enhancing mobility and reducing the risk of injury.

Start on all fours, extend opposite arm and leg simultaneously, maintaining balance.

Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.

Hold a plank position on your forearms to engage the core muscles.