This week’s exercise is a hip stretch for the internal rotators and adductors of the hip. To determine if you have adequate internal rotation, see this post from a few weeks ago https://ascentpt.wordpress.com/2014/05/28/exercise-of-the-week-prone-hip-internal-rotation-stretch/.
For the sitting adductor stretch, sit with the soles of your feet touching at the midline of your body. Let your knees fall out to the sides. You should feel a stretch in your groin and inner thighs. Hold 30-60 seconds.