Name: Playbook - Tori Elizabeth Fit - Monday: Pull Day + Abs
Uploaded: 2026-06-04T21:26:30.947Z
Duration: 50 min
Description: Monday: Pull Day + Abs

- Set the appropriate weight on the cable machine and attach a single handle.
- Position yourself in a half-kneeling stance with your opposite knee on the floor (e.g., left knee down if pulling with the right arm).
- Grasp the handle with a neutral grip and position yourself far enough away so the cable is taut with your arm extended.
- Sit upright with your core engaged, ensuring your hips are square and your torso remains stable.
- Pull the handle toward your torso by driving your elbow down, keeping your arm close to your body.
- Pause at peak contraction, focusing on squeezing your back muscles, then extend your arm to return to the starting position with control.
- Complete the desired reps and switch sides.

Single Arm Lat Pull down 1/2 kneel

- Sit on the lat pulldown machine, adjusting it so that your thighs will fit under the supports
- Grasp the lat bar with a wide overhand grip 
- Lift the weight off the stack and lock your legs under the pads
- Initiate the downward pull by depressing the scapula, then pull the bar downward toward the top of your chest
- Pause at peak contraction before, extending the arms and lowering the weight back to starting position with control

Wide Grip Lat Pull Down

- Set up a cable pulley machine so the pulley system is positioned at the lowest setting
- Stand tall, holding the bar at arms length, forward of the body, with an overhand grip
- Engage your core and pull the bar up toward the shoulders, keeping the bar close to the body, allowing the elbows to come up and out to the sides
- Pause at peak contraction before lowering the bar back down to starting position with control

Cable Straight Bar Upright Row

- Stand upright, holding a barbell at arms length, forward of the body, with an overhand grip
- Hinge forward until your torso is slightly above parallel with the floor
- Row the barbell by driving the elbows behind the body while retracting the shoulder blades, pulling the bar toward the belly button
- Pause at peak contraction before lowering the bar back down to starting position with control

Bent Over Barbell Row

- Stand upright, holding a dumbbell in one hand at arms length, forward of the body, with a neutral grip (palms facing in)
- Hinge forward at the hips, supporting yourself on the opposite side and allow the working arm to hang down from the shoulder
- Row the dumbbell up by driving the elbow behind the body while retracting your shoulder blade
- Pause and squeeze at peak contraction before lowering the dumbbell back down to starting position with control
- Complete desired reps then repeat on the opposite side

Single Arm DB Row

- Stand upright, holding a dumbbell in each hand at arms length with a neutral grip (palms facing in)
- Keeping the upper arm stationary, curl the dumbbells up until your biceps are fully contracted and the dumbbells are at shoulder level
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Standing DB Hammer Curls

- Get into a plank position, face down with your forearms and toes on the ground
- Your elbows should be directly under your shoulders and the forearms pointed forward
- Your head is relaxed and looking at the floor
- Engage your abdominal muscles, drawing your navel to your spine
- Keep your body straight and rigid forming a straight line from your head to your heels, with no sagging or bending
- Hold this position for the desired time

Monday: Pull Day + Abs

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