Purpose & Benefits:

Purpose: Strengthen adductors; support leg closure.
Why it matters: Improves inner leg strength for stability.
Place in session: Lower-body day.

Exercise Details:

Target muscles: Adductors.
Equipment: Medicine ball (2–5 kg, placed between knees).
Duration/Intensity (RPE): Same as standard prescription.

Pre-Session Checklist (✓):

Ball between knees.

Step-by-Step Execution:

1. Sit upright with the medicine ball placed securely between your knees.
2. Squeeze the ball firmly using your inner thighs.
3. Hold the squeeze briefly, then release and repeat.

Quick Cues:

“Squeeze in • Inner thighs work.”

Scaling Tree:

Smaller ball.

Success Criteria:

Full, controlled squeeze.

Common Faults → Fix:

Drops ball → “Knees firm.”

Safety / Stop:

Groin pain → STOP.

4-Week Progression:

Longer hold.

Applicability:

Same.

Disability-Specific Modifications:

Light squeeze.