 Hey guys, I've got Maria here to show you the right side lying left adductor pullback So we're gonna go through four different variations that you can progress through starting with the easiest and Working up towards the hardest. So this first easiest one is I want Maria So she's laying on our right side hips are bent to 90 degrees knees are bent to 90 degrees. I like that Maria let's scoot this foot up on the wall a little bit and keep your left knee down on that ball Okay, let's go a little bit less Go right about there. Okay. Now we're gonna line your knees up. So they're even Give me a big breath out Just a nice little sigh. I'm looking for a nice round back with your hips tucked underneath you. Good job Okay, now on your inhale pull this knee back a little bit right there and now exhale push down into the ball Go hold right there Nice long breath out nice long pause Breath in there you go breath out. You feel a muscle on the inside of your left thigh Okay, cool. So we got to make sure we feel that if you lose that try to find it again Okay, you can relax now second variation. Yes We're gonna line your foot up so that it's straight to the wall instead of tilt it up on the wall And you're gonna do the exact same thing just a little bit harder to maintain the right position here So take a breath in big breath out nice long side just the same way now We're gonna inhale pull this knee back. You got it. Exhale push that knee down. You got it You feel your left inner thighs still. Okay, cool. So that's the second variation now third one We're gonna take this foot off the wall. So same thing. Let's do everything again big sigh out Yeah, we got the nice rounded back Inhale pull this knee back first. Yep exhale. Let's bring this foot up There you go. Okay. Now come back put this back on the wall So when you brought your foot up you lost your shift So we got to make sure we get the shift first and then bring your foot up off the wall Okay, so keep your foot there inhale pull back Exhale push down you have your left inner thigh. Okay, so we got left inner thigh now hang on the left inner thigh Lift this slowly off the wall There you go. You still have left inner thigh. You have anything on your left outside hip Okay, little muscle on the left outside hip So you want to make sure you had the left inner thigh muscle and the left outside hip muscle those two are very important If you lose those you let me know. Okay. Now version four you hold right here. We'll hold right here. Don't quit We're gonna just pull this away. You still feel left inner thigh. Okay. Do you still feel left outside hip? Okay, so same thing now. We're just not supporting with the ball Okay, those are your four progressions Let's run through them one more time put this ball between your knees so Foot comes up. That's the easiest one foot comes back down. We got the ball still there That's the second one second easiest now. We pick the foot up off the wall There we go and now we take the ball away Okay, don't rush through something that's too difficult for you Make sure you go very progressively because it's very important that you feel all those muscles