-Stand slightly more wider than hip width.
- Hold a dumbbell in both hands as though you are cupping a goblet 
-Elbows are bent so that the dumbbell is positioned at the Centre of your chest.
-Engage you’re core, look straight ahead.
- Press the hips back and bend at the knees to perform the squat.
-Focus on keeping your chest talk as you’re lowering into the squat. All the should be in your heels and be aware that you’re not coming up onto your toes.

Goblet squat

You will need something to step up onto.
The higher the more difficult and challenging the exercise will be.
Lean into the step up and always keep this movement controlled

Dumbbell Step Ups

Using a Glute band, place it above the knee
Take a wide stance 
Sit back into the heels as you come down I to your squat, the butt pushes back as if wanting to touch the wall behind. 
The knees should push outwards and not inward.
Once you’re at the bottom, pulse twice (half squat) before coming back up.

Banded double pulse squat

Dumbbells are resting at the front of the body 
Leg stance should be narrow 
Sit down into the squat, pushing the butt back.
Ensure knees are outward and not collapsing inward.

Dumbbell Front Squat

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

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

- Place the band above your knees 
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause for 2 seconds at the top

Knee banded glute bridge

Week 5 - Saturday
Quads & 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 ☺️💪🏻

Week 5 - Saturday Quads & Glutes 🍑

More workouts from Debbie Macphee