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The Alternative: IR in Extension, 3/4, With the 90/90 being whats used to train internal rotation in relative flexion, often giving people issues with how demanding it is with both, training IR in extension generally has way less barriers for people. This same base position can be used to train relative flexion through extension, basically allowing you to pick which particular zone you want to target. As with most drills and base positions, a combination of static stretching, isometrics and ecce
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