Legs are wide and feet pointed outward
Push the butt back as you hinge at the hip
Back should be in neutral

Dumbbell Sumo Deadlift

Use a band with good resistance, place it just above the knee.
Step side to side with large enough steps that your band doesn’t allow anymore.
Sink a little lower and keep the back straight

Lateral Side Walks

Legs should be wide with toes pointing outward 
Sitting back into the heels as you come down into the squat.
Elbows stay between the knees

Dumbbell Sumo Squat

Super set

-Legs are hip width 
- Take a staggered stance where the big toe of your back leg is even with the heel of your front leg 
- Hold the dumbbell at your chest level
-Push the hips back, bend the knees and lower into the squat

B stance goblet squat

Pop your glute band on just above the knee (if you have one) 
Lean against a chair or sofa
Take your dumbbell and place it at your hip area, now roll the dumbbell slightly higher towards the quads (gives a deeper range of motion) 
Legs are wider than hip width and toes slightly turned outwards.
Chin down, eyes looking forward 
Lowering the hips and driving the weight back up through the heels 
Really push it up at top.

Banded dumbbell hip thrusts

Use a chair or something you can safely sit back onto.
Raise one leg and sit back onto the chair, keeping the leg raised, push up with the leg that’s on the floor. 
Keep the movements slow and controlled

Assisted Pistol Squat (use weights)

Alternate the exercises for a total of 3 rounds

Take the weights in both hands.
Step your  leg behind the other and get a low as you can. 
Leaning a little forward to target the Glutes.

Dumbbell Curtsy Lunge

Lay on a mat or carpet 
Souls of feet are touching each other 
Place the dumbbell on your hips, holding securely 
Push the hips as high as you can 
This is a faster movement, so increase the speed a little.

Dumbbell frog pumps

Superset

Final Week 8 - Monday 🥳 
Hamstrings & Glutes 🍑

Week 5 - Monday
Hamstrings & Glutes 🍑

Week 5 - Tuesday
Upper body - Push day

Week 5 - Wednesday 🧘‍♀️
Recovery Day

Week 5 - Thursday
Glutes 🍑

Running a little behind but never quit ☺️💪🏻

Final Week 8 - Monday 🥳 Hamstrings & Glutes 🍑

More workouts from Debbie Macphee