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

This is a hip hinge movement. 
Place your weights onto your shoulders 
Keeping your back straight.
Knees are soft with a slight bend.
As you lean forward with the weights, you should feel a pull in the hamstrings (back of your legs, this is when you come back up to the starting point. 
Tip: imagine your reaching your butt to hit the wall behind you as you come forward. This will help to keep your back in neutral.

Dumbbell Good Mornings

Alternate the exercises given for a total of 3 rounds

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

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

Dumbbell Reverse Lunge

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

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

This is an explosive movement 
You want want to wear shoes to absorb any impact for this one.
Make sure you focus on landing quietly softly, this will help you to protect your knees.

Jump Squats

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 ☺️💪🏻

Week 5 - Monday Hamstrings & Glutes 🍑

More workouts from Debbie Macphee