Name: Playbook - Tori Elizabeth Fit - Tuesday: Glutes & Hamstrings
Uploaded: 2025-05-23T00:19:35.863Z
Duration: 55 min
Description: Tuesday: Glutes & Hamstrings

- Sit on the ground with a bench or box behind you, position the bar above your hips, your knees bent and both feet planted firmly on the ground
- Lean back so your upper back and shoulders are on the bench 
- Drive your back towards the bench, pull your belly tight and keep your back flat, raising the glutes slightly off the floor
- Lock your torso in so that the hips move up and down, almost as if your torso is a lever
- Drive your hips upward, lifting the barbell until your knees are bent to 90°, your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips to starting position with control

Barbell Hip Thrust

- Lower the pulley to the bottom of the cable machine
- Grip the handle, step back slightly, and hinge at the hips while keeping your back straight and knees slightly bent. 
- Lower the handle along your legs until you feel a stretch in your hamstrings, then drive through your hips to return to standing. 
- Keep the movement controlled to focus on the hamstrings and glutes.

Cable RDL

- Attach an ankle cuff to a low cable pulley
- Stand in front of a cable pulley machine (about 2 feet away) so your working legs ankle is in-line with the pulley
- Hold the machine for support, hinged forward at the hips 
- With your core engaged, and knees slightly bent, squeeze your glutes to kick your working leg backwards as high as you comfortably can
- Keep your opposite leg firmly planted to provide balance
- Pause and squeeze the glute at peak contraction
- Slowly lower your working leg down to the starting position
- Complete desired reps then repeat on the opposite side

Standing Cable Glute Kickbacks

- Lower down to create a 90 degree angle with your front leg
- Don't let your knee surpass your toe
- Keep your back neutral and stay upright
- 20 TOTAL reps

Walking lunges with dumbbells

- Adjust the machine lever to fit your height, lay face down with the lever on the back of your legs just above your heels
- Keeping the torso flat on the bench, ensure the legs are fully stretched and grasp the handles of the machine
- Curl your legs up, bringing your heels toward your glutes as far as possible without lifting your upper legs from the pad
- Pause at peak contraction before lowering the weight back to starting position

Lying Hamstring Curls

Tuesday: Glutes & Hamstrings

Monday: Push Day + LISS

Love the little bit of cardio added in with the frog jumps! I need that more often!

Meredith

Tuesday: Glutes + Hamstrings

Wednesday: Full Body

Thursday: Pull Day + Abs

Friday: Leg Day

Britley Scott

Monday: Push Day

Beaty

Tuesday: Hamstrings and Booty

Wednesday: Full Body HIIT

Thursday: Pull Day + LISS

Loved this workout. The flow from one exercise to the next was really smooth.

Tara

Loving these new ones! Feeling so good and fit.

It was amazing! Little tough because I haven’t worked out in a while. But totally worth it!

Mattie

Jillian

Madison

Brianna Lundberg

I think it was too short. i finished in 37 minutes.

Carrie

Tuesday: Hamstrings + Booty

I’m finally getting back in the gym after 2 months, this mornings workout was great 🔥

Lexi Cobb

Monday: Push Day + Abs

Emma

Kathleen

Victoria

Great! I feel so excited and encouraged to keep going. I can’t wait to feel stronger and healthier.

Tuesday: Glutes & Hamstrings

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