Name: Playbook - Lana Fry - LOWER BODY STRENGTH / HIP THRUST
Uploaded: 2022-03-02T17:33:36.331Z
Duration: 60 min
Description: LOWER BODY STRENGTH / HIP THRUST

- 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

- Stand on a tall, elevated surface (I stacked two bumper plates on each side)
- Stand in a wide toed out stance with a kettlebell, dumbbell, or t-bell between your feet
- Keeping your back straight and chin tucked, perform a deadlift

Elevated Kettlebell Sumo Deadlift

- Stand in a slightly bent position
- Attach a resistance band to a stable piece of equipment and attach the other end to your ankle 
- Pull your leg to the center of your body 
- Return to starting position 
- Perform 15 reps on each leg for each set 
- May also perform on a cable machine in a gym using an ankle strap***

Standing Single Leg Adduction

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite leg
- Perform 10 reps on each leg for each set

LOWER BODY STRENGTH / HIP THRUST

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