Name: Playbook - Tori Elizabeth Fit - Tuesday: Hamstrings + Booty
Uploaded: 2025-12-04T19:59:08.037Z
Duration: 60 min
Description: Tuesday: Hamstrings + Booty

- 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

- Begin standing with your feet about hip-width apart, a barbell racked across your shoulders and traps
- Take a long step back 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 and stepping back in to starting position
- Complete desired reps then repeat on the opposite side
- *The front foot should be elevated*

Barbell Reverse Lunge

- Stand with your feet hip-width apart, holding a dumbbell in each hand with an overhand grip, in front of your thighs
- Slowly lower the dumbbells 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 dumbbells 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

DB RDL

- 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

Booty extensions with a hyperextension machine are a targeted exercise that focuses on strengthening and shaping the glutes and hamstrings. By adjusting the machine to provide support for the hips, this movement allows you to extend your lower body upward while engaging the glutes for optimal muscle activation. Perfect for building a lifted, toned backside, this exercise is a staple for any lower-body workout routine. 


Do both exercises before resting.

- Lay face down on the hyperextension bench, tucking your legs securely under the ankle pads
- Adjust the upper pad if needed so your thighs are flat against the pad, leaving enough room for you to bend at the waist without any restrictions
- With your body straight, cross your arms in front of you
- Start bending forward slowly at the waist as far as you can while keeping your back flat
- Lowering until you feel a deep stretch in the hamstrings and you can no longer lower without rounding the back
- Raise your torso back up to starting position with control

Back Extensions

Back Extensions Body Weight

Booty Work

Tuesday: Hamstrings + Booty

Monday: Pull Day + Abs

Tuesday: Glutes + Hamstrings

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: Hamstrings + Booty

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