In this phase we strengthen the adductors ability to keep the femur (upper thigh bone) as stable as possible.

A light band is placed above the knee to activate the adductors and core; while a heavier pull band (shown below) is used to create hip internal and external rotation.

Keep the spine flat on the mat while the femur rotates. Use less band pull or regress back to the foot only version presented in Part 1 if the femur or spine cannot be stabilized.

The left and right adductors, when adequately contracted, will also activate the internal and external obliques.

Perform 3 sets of 8-12 reps.