Name: Playbook - Lana Fry - LOWER BODY STRENGTH / HIP THRUST
Uploaded: 2022-07-02T07:17:48.552Z
Duration: 60 min
Description: LOWER BODY STRENGTH / HIP THRUST

Today’s workout can be performed at your home gym or at a commercial gym near you. Remember to take your rest between sets! I promise you’re going to need it. Grab your water, slam your pre workout, and let’s get busy!

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

Barbell hip thrusts

- Perform on an elevated surface of at least 6” high 
- Stand in a wide toed out stance with a kettlebell, dumbbell, or tbell between your feet
- Keeping your back straight, sink your hips back, and allow your knees to bend as needed 
- Return to starting position

Elevated Kettlebell Sumo Deadlift

- Lay on your side with your knees slightly ticked in
- raise your upper leg to just above your hip joint
- lower your leg back to it’s starting position 
- repeat on other side

Side lying hip abduction

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides (10 reps each leg)

Dumbbell double walking lunges

- Lay on the floor with your legs bent and a band above your knees, place your feet flat on an elevated bench
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Perform 10 bridges then… 
- Push your legs out against the band and back in for 10 reps 
- Ensure your movement against the resistance is smooth and controlled
- 10 bridges & 10 Abductions each set

LOWER BODY STRENGTH / HIP THRUST

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