Hated it and loved it 😂 My bum is numb!! increased my weights this week. I really love your workouts and your energy 💎☺️

Debbie Macphee

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

- Place your upper back on the chair or sofa 
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

This is a great Glute burn 🔥
Using your Glute band, place it just above the knee and no more.
Have a wide stance  and get as low as 90 degrees 
Alternate sides

Banded L walks

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

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

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

Week 2 - Thursday
Glute Isolation 🍑

Week 1 - Monday 
Hamstrings & Glutes

Week 1 - Tuesday
Push Workout 💪🏼

Week 1 - Wednesday 🧘‍♀️
Rest day

Week 1 - Thursday
Glutes 🍑

Week 1 - Friday
Upper body Pull workout

Week 1 - Saturday
Quads & Glutes

Week 1 - Sunday 🧘‍♀️ 
Rest Day

Week 2 - Monday
Hamstrings & Glute workout

Week 2 - Tuesday
Upper body Pull workout

Week 2 - Wednesday 🧘‍♀️
Rest Day

Week 2 - Friday
Upper body - Pull workout

Week 2 - Saturday
Lower body - Quad focus

Week 2 - Sunday 🧘‍♀️ 
Rest Day

Week 3 - Monday
Hamstrings & Glutes

Week 3 - Tuesday
Upper body - Push day

Week 3 - Wednesday 🧘‍♀️
Rest Day

Week 3 - Thursday
Glute day 🍑

Week 3 - Friday
Upper body - Pull day

Week 3 - Saturday
Lower body - Quads

Week 3 - Sunday 🧘‍♀️ 
Rest Day

Week 4 - Monday 
Hamstrings & Glutes 🍑

Week 4 - Tuesday
Upper body - Push day

Week 4 - Wednesday 🧘‍♀️
Rest day

Week 4 - Thursday
Glutes 🍑

Week 4 - Friday
Upper body - Pull day

Week 4 - Saturday
Quads & Glutes 🍑

Week 4 - Sunday 🧘‍♀️
Relax

Week 2 - Thursday Glute Isolation 🍑

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Week 2 - Thursday Glute Isolation 🍑

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