Recover with a guided plan.
Your groin is the workhorse of your movement system! Whatever leg motion you complete the groin is helping, no wonder it gets injured and can become grumpy if overused. This program is best suited for those with moderate to severe (5+/10) inner thigh or pelvic pain including ANYTHING groin related. Learn how to decrease discomfort via desensitizing nerve roots that supply the groin, using isometrics to decrease tendon pain, and to start addressing the risk factors that likely led to the injury in this 8-week step-by-step program! If this program is too challenging for you, check out our Knee Rehab Program! If you are looking for more of a challenge, check out Groin Prehab Program !
This program is best suited for those with moderate to severe (5+/10) inner thigh or pelvic pain 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
- 3-6x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Learn how to calm down that grumpy groin by using isometrics and nerve gliders while also beginning the steps of gaining core and pelvic control!
- Week 2
You learn the benefits of isometrics while gradually progressing this type of contraction to create the analgesic effect!
- Week 3
You target the nerve root specific to the groin, the obturator nerve focusing on the big 3; space, blood supply, and movement to help decrease discomfort in the area!
- Week 4
Your back or lumbopelvic control is progressed to the next level while your core, adductors, and the adductor friends join the party.
- Week 5
You introduce your groin to the beginning of the absolute best progression to gain strength and get rid of discomfort!
- Week 6
The adductors are very dominant during a squat! This week you start the progression of completing one the most important movements humans possess; the SQUAT.
- Week 7
The hamstrings are invited to the party in the form of a staggered stance deadlift along with further progression of isolated adductor strengthening.
- Week 8
The deeper you squat, the greater demands are placed on the groin musculature. This week you will elevate the heels allowing you to drop lower in a squat while continuing the groin strength progression!
Fit check
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