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RE: Anyone ever had a "Sports Hernia" aka: "Sportsman's hernia", "Gilmore's groin
answering my own question:

Cook Hip Lift:

Quadruped Hip Ext (McGill Bird Dogs):

Lying Hip Abduction
Conditions the hip abductors and hip external rotators, enhancing hip stability.
Lie on your side with your legs bent 90 degrees and your knees together. Now rotate your upper leg upwards and backwards, keeping the foot of this leg in contact with the other foot. Repeat 12-15 times or until you feel fatigue in your buttock, then switch sides. To make this exercise more challenging, perform it with a resistance band tied around your thighs.

Supine Psoas Holds - can't find

Ball Rollouts:

Reaching 1 leg Straight leg deadlift:

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