Name: Playbook - Erin Derrick - Quads, Adductors & Glutes
Uploaded: 2023-02-02T18:41:01.277Z
Duration: 65 min
Description: Quads, Adductors & Glutes

Complete mobility before and stretching after!

- Start with both feet on a plate and weight on upper back
- Step back and lower down until both legs are at 90 degrees
- Push through heel and stand back up to starting
- Repeat on opposite side

Deficit barbell reverse lunges

- Loop band around hips
- Hold the dumbbell at chest height 
- Raise one foot of the floor 
- Push your hips back as you come down then push the floor away as you stand up

Dumbbell assisted goblet pistol squat

Complete 3 rounds of the following exercises. No rest until all 3 exercises are complete.

- Start in a T side plank hold
- Place your upper leg on bands, bench or box
- Raise and lower bottom leg, keeping hips off the floor

Side plank leg raise

- Keep your knee in line with your foot
- Come down with a slow controlled movement 
- Explode up bringing your front foot of the ground and tucking your knee up
- Land as softly as possible 
- Complete desired reps then repeat on the opposite side

Sprinter jumping bulgarian split squat

- Lay on the floor with your legs bent on box/bench
- Push through your heels bringing your hips up, pushing your knees outward against the band
- Squeezing your glutes 
- Lower back to starting position

Deficit banded glute bridge

Triset

Complete 3 rounds of the next 2 exercises

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Lower into a squat touching the dumbbells to the ground while keeping your back straight
- Stand up to full extension

Dumbbell sumo deadlift

- Begin with one foot back
- Quickly lower down to 90 degrees and rise back up as fast as you can

Quads, Adductors & Glutes

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