Rehab
Groin [P]rehab Program
Improve Groin Health & Supercharge Adductor Strength Anytime, Anywhere
Recover with a guided plan.
Time to bulletproof the true workhorse of your movement system; the groin. This program is best suited for those with mild to no (0-4/10) inner thigh/pelvic pain or groin injury prevention including ANYTHING groin related. Learn how to build up your groin musculature and prevent future injury while simultaneously improving your overall movement performance and getting rid of any groin discomfort in this 8-week program! If this program is too challenging for you, check out our Groin Rehab! If you are looking for more of a challenge, check out our Lower Body Performance level 1!
This program is best suited for those with mild to no (0-4/10) inner thigh/pelvic pain or groin injury prevention including ANYTHING groin related. If you are dealing with a groin tear, groin strain, adductor tear, adductor sprain (including adductor longus, adductor magnus, adductor brevis, pectineus, gracilis), athletic pubalgia, gilmore groin, sports hernia, this is the program for you!
- Duration
- 8 weeks
- Frequency
- 2-4x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Get ready for one of the best exercises for overall hip health; the hip thrust! We know you will love the program so we also wanted to start off giving it a heart, with a heartbeat squat.
- Week 2
The progression of getting you back to functional movement continues as you will now be adding some weight to a heel elevated squat; remember squatting is an adductor dominant movement! You will also be introduced to a new squat variation called the cossack squat.
- Week 3
You progress hip thrust to single leg while also taking on a wider stance squat!
- Week 4
Get ready for the ultimate hip motor control challenge this week with a single leg airplane! Also sticking with the motor control theme, you look to have some fun with another new squat variation that’ll take you back to childhood.
- Week 5
You dominate a new functional pattern targeting those adductors the Sumo Deadlift! This deadlift variation saves your back while overhauling the groin.
- Week 6
Your adductors or groin is challenged in a whole new way and the squat progression continues!
- Week 7
You have been building up so many patterns and strengths. It's now time to increase the demands of power with movement!
- Week 8
In the last week you will be further challenged with single leg squatting, time to see what you got and then enjoy the groin gains you have made while kissing away any nagging groin discomfort!
Fit check
Not the exact match?
Access the full Groin [P]rehab Program inside the [P]rehab app.
Claim 30% Off