Performance by Saura
Soccer, Baseball , Basketball, Volleyball, Football , Combat Sports, HandballGroins of Steel is a structured training plan designed to strengthen and protect the adductors, helping athletes perform with power and confidence.
The program is divided into three progressive phases — Acute, Intermediate, and Late — allowing you to start exactly where you are in your journey. Whether you are in the early stages of an injury, progressing through recovery, or looking to prevent issues and build lasting strength, this plan adapts to your needs at any point in the season.
With clear guidance and proven methods, Groins of Steel provides the tools to recover effectively, reinforce muscular balance, and elevate performance — turning one of the most vulnerable areas in sport into one of your strongest assets.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Dynamic 90/90
2 x 20
A2
Figure 4 Glute
2 x 30.30
A3
Bird Dog
2 x 10.10
B1
45º Medicine Ball Squeeze
3 x 5 @ 5
B2
Side Lying Banded Abduction
3 x 15.15
B3
Flutter Kicks
3 x 0:45
A1
Elevated Pigeon Stretch
2 x 0:45
A2
Half Kneeling Hip Flexor Stretch
2 x 8 @ 0:03
A3
Banded Plank Leg Lift
2 x 10.10
B1
Short Lever Copenhagen
3 x 0:30
B2
Monster Walks
3 x 20
B3
Supine Banded March
3 x 20
A1
Deep Squat Stretch
2 x 0:45
A2
Upward Facing Dog
2 x 10 @ 0:02
A3
Adductor Rock Back
2 x 10.10
B1
Single Leg Glute Bridge Squeezing a ball
3 x 10.10
B2
Lateral Plank Hold
3 x 0:30
B3
Goblet Squat
3 x 15
