Table Top with Adductor Rock Back
Primary Targets:
• Adductors (inner thighs)
• Hips
• Pelvic control
Classification:
👉 Adductor mobility + hinge patterning
Starting Position
• Start on all fours (tabletop).
• Extend one leg out to the side with knee straight, foot flat and poress the foot down.
• Hands under shoulders, spine neutral.
Execution
Inhale and lengthen your spine.
Exhale and rock your hips back toward your heels.
Keep chest long and spine neutral.
Stop when you feel a deep inner-thigh stretch.
Rock forward again under control.
Volume
• 8–12 slow reps per side
or
• 30–45 sec continuous rock-backs
• 1–2 sets
Optional PNF Add-On
At your deepest rock-back:
Gently try to drag the straight heel toward you.
Hold 6–8 sec at ~30–40% effort.
Relax → rock a little farther back.
Hold new range 15–25 sec.
Repeat 2 rounds.
Why It Helps Your Pancake
✔ Opens the inner thighs safely
✔ Teaches a clean hinge
✔ Great prep before frog, butterfly, or pancake work