Name: Playbook - Tori Elizabeth Fit - Tuesday: Glutes + Hamstrings
Uploaded: 2025-04-17T00:06:56.941Z
Duration: 50 min
Description: Tuesday: Glutes + Hamstrings

Emma

Glute Raise Hip Adduction

- 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

- 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

- Find yourself a bench, step, box or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand at your sides
- Get into a lunge position with your torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your front leg should be about 2 ft in front of the bench
- Lower down by flexing at the hips and knee until your front thigh is almost horizontal, keeping your knee in-line with the toes
- Drive up through your front heel, extending the hips and knee back to starting position
- Complete desired reps then repeat on the opposite side

DB Bulgarian Split Squat

- Hold the weights in your hands
- Push through the balls of your feet engaging your calves

Weighted calf raises

Tuesday: Glutes + Hamstrings

Monday: Push Day

Tuesday: Hamstrings + Booty

Wednesday: Full Body

Thursday: Push Day + LISS

Friday: Leg Day

Monday: Push Day + LISS

Thursday: Pull Day + Abs

Victoria

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

Kathleen

Taylor

Thursday: Pull Day + LISS

Kailey

Kennedi

Hannah Weatherly

Tuesday: Glutes & Hamstrings

Wednesday: Full Body HIIT

Thursday: Pull Day & LISS

Mickele Mills

Jordyn

Tuesday: Hamstrings & Booty

ouchie in the best way possible!! such good sweat!

brielee

Killer, Won’t be able to walk today🔥

Great way to start the day! These legs are feeling it

Sigourney

Catrina

Shaking on the final wall sit. 🔥 Good start to the weekend!!

LEGS WERE SHAKING!!! Omg such a hard one!

Ashlynn Roberts

Monday: Push Day + Abs

Holy crap!! This was tough I’m sweating🥵

Tuesday: Glutes + Hamstrings

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