rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
41 lines
1.3 KiB
Markdown
41 lines
1.3 KiB
Markdown
# Adductor
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The seated hip-adduction machine — squeezes the knees together to load the
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inner thighs.
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- **Category:** Main circuit
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- **Type:** Machine-based hip adduction
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- **Targets:** Adductors, inner thighs
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- **Prescription:** 4 × 10
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- **Defaults:** 4 × 10 weighted
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## Setup
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Sit with your legs placed outside the pads, back flat against the seat, and
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knees starting spread apart. Rest your hands on the seat sides and keep your
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torso upright.
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## Execution
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1. Squeeze your knees together against the pads using your inner thighs.
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2. Pause when the knees nearly touch, holding the contraction.
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3. Let the legs spread back open under control — don't let the pads fling them
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apart.
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## Cues
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- Drive the movement from the inner thighs, not by rocking the hips.
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- Keep the torso upright and the back against the seat.
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- Control both directions; the opening phase trains the muscle too.
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## Common Mistakes
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- Letting the pads throw the legs open at the start of each rep.
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- Setting too wide a start range before the muscle is warm.
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- Fast, swinging reps that rely on momentum instead of the adductors.
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## Progression
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Add weight once all four sets of ten are controlled in both directions; pause
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two seconds with the knees together to strengthen the fully-shortened position.
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