Name: Playbook - Tori Elizabeth Fit - Monday: Pull Day + Abs
Uploaded: 2026-06-04T21:26:30.832Z
Duration: 50 min
Description: Monday: Pull Day + Abs

- Sit on the lat pulldown machine, adjusting it so that your thighs will fit under the supports
- Grasp the attachment with a neutral grip (palms facing in)
- 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/mid-section of your chest
- Pause at peak contraction before, extending the arms and lowering the weight back to starting position with control

Close Grip Lat Pulldown

- 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 back, 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.

Neutral Grip 1/2 Kneel Cable Row

- Set up a cable pulley machine so the pulley system is positioned at the lowest setting
- Stand in front of the low cable pulley and grasp the bar with an underhand grip
- Keeping the upper arms stationary, exhale and curl the bar until your biceps are fully contracted and the hands are at shoulder level
- Pause at peak contraction before lowering the weight back down to starting position with control

Straight Bar Cable Bicep Curls

- Set the appropriate weight on the weight stack and attach the neutral grip bar attachment to the seated row machine
- Sit down on the bench seat and lean forward to grasp the attachment with a neutral grip
- Place your feet on the footrest, your knees will be slightly bent at this position
- Sit upright on the bench, your elbows should be just shy of lockout
- Drive your legs into the footrest to engage your lower body as you pull the bar to your stomach by driving your elbows back
- Pause at peak contraction before lowering the weight back to starting position with control (The weight should not hit the stack at the bottom of the range of movement)

Neutral Grip Seated Cable Row

- Lying on the incline bench, hold a dumbbell in each hand at arms length
- 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

DB Incline Bicep Curls

Plank Seasaw

- 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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