- 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

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

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

- Begin with a dumbbell in each hand
- Place one foot on the chair, sofa or step and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
-For quad focus, Upper Body should be upright 
For more glute focus, lean a little more forward

Dumbbell Bulgarian split squats

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

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

Week 6 - Thursday
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 6 - Thursday Quads & Glutes 🍑

More workouts from Debbie Macphee