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Abduction in sidelying
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3 sets of 10 at a 10 RM resistance
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Unilateral hip abduction performed in sidelying with the use of ankle cuff weights
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Abduction in standing
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3 sets of 10 with moderate resistance band
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Unilateral hip abduction performed in standing with the use of resistance band
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Standing wall isometric hip abduction
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3 sets of 10 with 5 second holds
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Performed in unipedal stance with the opposite limb in 90 degrees of hip and knee flexion. Exercises will be done for both limbs.
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Adduction in sidelying
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3 sets of 10 at a 10 RM resistance
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Unilateral hip adduction performed in sidelying with the use of ankle cuff weights if possible
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Abduction in standing
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3 sets of 10 with moderate resistance band
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Unilateral hip abduction performed in standing with the use of resistance band
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Towel squeezes
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3 sets of 10 with 5 second holds
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Bilateral isometric hip adduction against a rolled-up towel in sitting
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