Name: Playbook - Erin Derrick - Glutes & Adductors
Uploaded: 2023-03-22T13:49:26.713Z
Duration: 55 min
Description: Glutes & Adductors

- Start with a barbell on your upper back
- Step forward with the first leg and lower down until both knees are at 90 degrees
- Bring back leg even with the first then step forward with this leg

Barbell walking lunges

- stand on elevated platform 1-5 inches high 
- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deficit deadlift

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps to the side 
- Keep your hips down and toes pointed forward

Banded side steps

Superset

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Keeping your feet aligned with your knees 
- Push out your legs inward against the pads 
- Ensure your movement is smooth and controlled

Glutes & Adductors

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