Name: Playbook - Tori Elizabeth Fit - Tuesday: Glutes + Hamstrings
Uploaded: 2026-06-04T21:26:30.885Z
Duration: 55 min
Description: Tuesday: Glutes + Hamstrings

- Set the bar in the rack at the appropriate height
- Position yourself under the bar, racking it across the back of the shoulders and traps
- Un-rack the bar, then position your feet in a medium stance position (shoulder-width apart)
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

Barbell Back Squat

- 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 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

- Begin standing with your feet about hip-width apart, holding a dumbbell in each hand at your sides
- Take a long step forward with one leg, maintaining an upright posture and allowing both knees to bend simultaneously
- Descend until your back knee nearly touches the floor
- Drive through the heel of your front foot, extending both legs to raise yourself back up, stepping back in to starting position
- Complete desired reps then repeat on the opposite side

DB Forward Lunge

- Begin standing with your feet about hip-width apart, a barbell racked across your shoulders and traps
- Take a long step forward with one leg, maintaining an upright posture and allowing both knees to bend simultaneously
- Descend until your back knee nearly touches the floor
- Drive through the heel of your front foot, extending both legs to raise yourself back up, stepping back into starting position
- Repeat the lunge with the opposite leg
- Alternating back and forth for desired reps

Tuesday: Glutes + Hamstrings

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