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In that pancake split in the daily rx you mentioned .. I experience pain on the outside of thigh in the socket area and outside tightness at the knee insertion of the groin.
I’ externally rotate my femurs and try to tilt the pelvis forward but I can’t feel that stretch in the right place.
I used to do this split in Thai boxing around 6 to 8 years ago which I gave up, I’m 26 now.