Name: Playbook - Tori Elizabeth Fit - Tuesday: Glutes + Hamstrings
Uploaded: 2026-06-04T21:26:30.918Z
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

- Anchor one end of a barbell in a landmine attachment or place it in a secure corner.
Stand with your feet shoulder-width apart, facing the free end of the barbell.
- Hold the barbell with both hands near the weighted end (using a neutral grip, palms facing each other) or attach a handle if available for better grip.
- Keep your back straight, chest lifted, and shoulders retracted.
Engage your core and look slightly ahead.
- Push your hips back (hinging at the hips) while bending your knees slightly to lower your body until your hands reach the barbell.
Grip the barbell firmly and drive through your heels to extend your hips and knees simultaneously, lifting the barbell.
At the top, fully extend your hips and squeeze your glutes
- Reverse the movement by hinging at your hips and bending your knees to lower the barbell back to the ground with control.

Landmine Deadlift

- Stand upright, with your feet shoulder-width apart
 - Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel to the floor
- Explosively jump straight up in the air
 - When you touch the floor again, immediately squat down and jump again

Bodyweight Jump Squats

- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees
- Then grasp the side handles on the machine as you point your toes straight and ensure that the legs are extended right in front of you
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees
- Pause at peak contraction, before extending the legs and returning to the starting position under control

Seated 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

- Lay down, bend your knees and plant your feet on the ground hip-width apart, a few inches away from your glutes
- Drive your hips up until you form a straight line with your body between your shoulders and knees
- Pause at peak contraction, squeezing your glutes, before you lower the hips back down to starting position with control

Tuesday: Glutes + Hamstrings

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