Name: Playbook - Tori Elizabeth Fit - Tuesday: Glutes + Hamstrings
Uploaded: 2025-12-04T19:59:07.880Z
Duration: 50 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

- Place your upper back on the mat
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg 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

- 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 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

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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