Since the new lockdown rule in BC, I bought adjustable dumbbells for workout. Having dumbbells is awesome. Now I can add intensity easily.
In-home personal training is available!!
Deadlift
start 
end
Deadlift targets glute muscle. The most important thing is to maintain the spine neutral. In order to do so, having someone to check you once in a while is a good idea. Also checking yourself in a mirror/ taking a video will help you to correct the positioning.
You don’t need to move your butt forward at the end (I see this movement quite often). It can create a spine that is not neutral and unnecessary.
How deep you should go down?
Starting from a higher surface is a great way and as you do it for a while, your mobility will get better and that allows you to go lower later.
- Repetition 10 – 12
- Set 3
Goblet Squat
As the name indicates, you hold a dumbbell like a goblet wine glass. What you want to focus on the most is the same as doing deadlift. Maintain your spine neutral!! If you have low back pain, squatting would be easier than doing deadlift.
How deep you should squat?
You don’t need to go too deep. In fact, going too deep while squatting may give knees excessive pressure and may not be suitable for some of us.
I would normally go where my femur bone (between knee to hip) is parallel to the ground. In addition, considering hamstring, ankle flexibility is crucial. If one has a tight hamstring, I may ask them to do a relatively shallow squat during personal training sessions.
- Repetition 10 – 12
- Set 3
Glute Bridge
Bridge with some weight. I wouldn’t do it with a weight that is too heavy since this movement includes the spine directly. I say this many times. The spine neutral is your number one focus!
- Repetition 8 – 12
- Set 2- 3
Crab Walk
This is the one that you shouldn’t skip for leg workout day. There are many leg/ glute training methods such as squat, deadlift, lunges and so on but crab walk will target gluteus med/min. These are important core muscles!
- Repetition 8 – 12
- Set 2 – 3
Click here to see the part1
You can add some abs exercises at the end
See some exercises in videos here