Name: Playbook - Tori Elizabeth Fit - Tuesday: Glutes + Hamstrings
Uploaded: 2025-12-04T19:59:07.993Z
Duration: 50 min
Description: Tuesday: Glutes + Hamstrings

Wow those single leg hip thrusts killed me!! Loved this one! Got me so sweaty 😅

Danica

- 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

- Stand with your feet hip-width apart, holding the barbell with an overhand grip, in front of your thighs
- Slowly lower the bar down the front of your legs with a slight bend in the knees, by hinging forward at the hips, sitting your glutes back and keeping your back straight
- Lower the bar until you feel a deep stretch in the glutes and hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, engaging the glutes and hamstrings to return to the standing position

Barbell RDL

- Attach an ankle strap to one ankle and hook it to a low cable pulley
- Stand perpendicular to the pulley with your strapped ankle farthest away from the pulley
- Step away from the pulley so that the cable is pulled taut and your strapped leg is pulled slightly  across your standing leg
- Grasp the machine for stability and support
- Exhale as you pull your strapped ankle away from the pulley until it is fully abducted
- Pause at peak contraction before lowering your leg back to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Hip Abduction

- Stand facing a box or bench with your feet together, holding a dumbbell in each hand at your sides
- Begin the movement by stepping up, putting one foot entirely on top of the box or bench
- Extend through the hip and knee, pushing through the heel of your foot to stand up onto the box or bench
- Flex the working hip and knee, reversing the movement back down to the floor with control
- Complete desired reps then repeat on the opposite side

DB Step Ups

Single Leg Hip Thrust

Tuesday: Glutes + Hamstrings

Monday: Pull Day + Abs

Wednesday: Full Body

Thursday: Push Day + LISS

Friday: Leg Day

Had to take a few months off and finally getting back to it today. This felt great!!

Tuesday: Glutes + Hamstrings

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