Oh, you’re very welcome. If you’d have said, “Hey, I’ve been running this same rotation of exercises for 9 months and I’m not having any pain or mobility issues, and I’ve progressed the weights so I’m lifting much more challenging weight now, what’s next?..” That’s very different than hearing you say, “I’ve been vexed by injuries and problems, and have had trouble getting heavier because I’ve get injured or have mobility or form issues.” Being gradual about it and backing away from things that hurt is smart. It takes time to build up strength in ligaments and tendons. That’s not time wasted, even if you’re just learning the movement patterns and getting your body used to weight training. I’m going to tag Aragorn here for you, so he’ll see this, although I know he’s really busy with work right now. @Aragorn.
Really, don’t loose heart. Physique wise, you’re in a good place. Just loosing a bit of post-baby fat around your mid-section, and attempting to add a bit of muscle are very achievable goals. You don’t need to Bench Press or do barbell squats to do that. The DB exercise I put up is MUCH more protective of your shoulders than BB bench, and you don’t have to work so hard to control the DBs (like when doing flys) since pressing them together helps keep everything stable. It’s a great beginner move. Also, pushup variations are really challenging for most women and perfectly good for chest and arms.
Another nice back exercise for beginners is a body weight inverted row.
A lot of people lean WAY back at the top of a hyper. Like they’re trying to really lock it out. To maintain tension on your glutes and hamstrings, you really don’t need to come all the way up. What she’s doing is fine. Certainly you don’t need to lean WAY back at the top so your low back is doing some kind of back bend. You see people making that mistake all the time at the gym.
Hey, that’s a great hip thrust! Well done. If your goal is to build your glutes, then that’s one of the best things. I know you had some advice regarding squat form in your other thread, when you were just starting. If you want to put up another video here, that might help.
FYI, I didn’t do heavy squats for years because I have a hyperflexible back and had an ab surgery after pregnancy so I was concerned about really bracing my core and keeping my back in a safe position. I prefer single leg stuff like walking lunges, Bulgarian split squats, step ups. And I like like RDLs, weighted hypers, trap bar DL variations, Hack machine squats, cable kickbacks, you get the idea. Unless you want to be a PLer, you can train legs and glutes without doing barbell squats.