The Copenhagen complex combines three adductor exercises for broader adductor strength and hip stability development: the Copenhagen lift, roll and kick.
 
In a side plank position, place the top leg on a bench with the bottom leg under the bench. Reduce the difficulty by moving the bench closer to the hips.
 
Lift the hips up until your body is in a straight line with the lower leg off the floor. Roll slowly forward until your hips face the floor, then roll back. Lift the bottom knee up toward the chest, extend the leg forward, then reverse the motion to return the leg to the starting position. Lower the hips to the floor and repeat.
 
Purpose
The Copenhagen complex strengthens the adductors for strength balance and stability of the hip and to help protect against adductor strains. The multiple motions address multiple planes and the complex interaction of the adductors with the hamstrings and hip flexors.
 
Programming
Do 2-3 sets of 5-15 reps.