Lali

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

This exercise emphasises a little more on the individual leg.
This is a hip and hinge  movement, so please make sure you’re bending at the hip only, the back stays straight, chin is down to keep the neck in line with the spine.

B Stance Good Mornings

Alternating 2 exercises together for a total of 3 rounds

With this exercise you will slide your body away from the chair , this position allows us to target the hamstrings. 
On the thrust upwards the knee to hip should be straight. 
On the way down the back should be in neutral with no curve in the spine.
Tip: When you think you’ve reached the top, give it an extra inch push for maximum benefits

Elevated Straight Leg Glute Bridge

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

Superset - Exercise

Dumbbell Romanian deadlift 
This exercise increases Glute, hamstring and lower back strength 
It is a hip & hinge movement, so please make sure your back is straight, by pushing the hips back horizontally 
Tip: imagine you’re trying to hit the wall with your butt, as soon as you feel the stretch in the back of the legs, come back to the start and repeat.

Dumbbell RDL

Single leg RDL increases 
Glute strength, Hamstring strength , lower back strength, hip mobility and balance.
Unilateral exercises are a great way to find your weak area and strengthen the weaker side of your body. 
This is a hip and hinge movement
Back is straight. 
The balancing leg has a slight bend.
Tip: focus on one point during the exercise for balance

Dumbbell single leg RDL

Use a chair, sofa or bed to lean against
Make sure your shoulders and head stay off of the chair.
Keep your chin down and eyes looking straight ahead.
Place the dumbbell on your hips and slightly roll up the quads (thigh). This will give you more range of motion. 
Keep your weight in your heels as you bring your hips to the top: pause for a second or two before slowly releasing on the way down.

Dumbbell hip thrusts

Using a chair or sofa to elevate your legs.
Place the dumbbell on your hips, holding securely to prevent it rolling down.
Really push the hips high at the top and pause for a second before you come down.
Back should be in neutral when it’s on the mat.

Dumbbell Elevated Glute Bridge

Week 2 - Monday
Hamstrings & Glute workout

Kaye

First workout after months 🤪😅 Thank for it 😎

Sandra

Those Banded L walks 😅😅😅The rest of the exercises I get through relatively good. Using 3kg weights in each hand. Will go buy complete set.
Thank you for the push
Loving the sweat 😅

Anita

Week 1 - Monday 
Hamstrings & Glutes

Love, love, love your workouts! Just perfect and simple! Burning from yesterday and today ☺️💪🏻

Michelle Cook

Love these workouts as I can adapt the reps and sets to my level. My muscles have been aching but it does get easier, I’m still not strong enough to do them all but I like a challenge :-) What I also like about them is when you’re struggling for time there’s always something you can fit in to your time limits. I’ve worked out a lot over years but find these workouts very effective in such a short time.

Ruth

Week 1 - Tuesday
Push Workout 💪🏼

🤩 there is no „rest“ day with a dog 🥰🐕 today 6,4km walking 🎉

Week 1 - Wednesday 🧘‍♀️
Rest day

Bit wobbly on the curtsy lunges! 😂😂😂😂😂

Working out with muscle soreness is hard 🤪🙈💪🏻

Think I woke up the neighbours 🎶🎶🎶😂 phew, great session.. 🔥

Week 1 - Thursday
Glutes 🍑

Those back burners are so effective for what seems a simple movement! 
Also apart from the stance U’s there a difference between the rear delt flys and the single row? Are they targeting different muscles Debbie? Xx

Shew... felt that last set..burn baby burn 💪🏼

Week 1 - Friday
Upper body Pull workout

Week 1 ✅ 🥳 Thank you Debbie for your energy, motivation & always answering my questions so quickly 🤜🏼🤛🏼 Happy weekend ☀️

Week 1 - Saturday
Quads & Glutes

Week 1 - Sunday 🧘‍♀️ 
Rest Day

Sore 😂 I got boosted yesterday but I did it.. no excuses 💪🏼🤜🏼🤛🏼

Week 2 - Monday Hamstrings & Glute workout

Community

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