Name: Playbook - Tori Elizabeth Fit - Monday: Push Day + LISS
Uploaded: 2025-12-04T19:59:08.057Z
Duration: 60 min
Description: Monday: Push Day + LISS

Beaty

This was a spicy one! Perfect start to the week! 💪🏼

Kailee

- Set the bar in the rack so the bar is level with the upper chest
- Grasp the bar around shoulder-width, the barbell sitting in the meat of your hands or palms
- Un-rack the bar, keeping your wrists stacked over your elbows, which are tucked in
- Take a step or two back and position your feet roughly shoulder-width apart
- Press the barbell up by tilting your head back and pushing the bar upward and slightly back
- Once the bar passes your head, continue extending the elbows while pushing your head "back through" to a neutral position
- Pause at peak contraction before reversing the movement, lowering the bar back down to starting position with control

Barbell Standing Shoulder Press

- Grab a pair of dumbbells, approach the bench with your chest toward the angled pad and lean onto it
- Plant the balls of your feet firmly on the floor, and let your arms hang straight down
- Keeping a slight bend in the elbows, raise the dumbbells forward and up until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Chest Supported DB Front Raise

- Sit in an upright position, holding a dumbbell in each hand at the shoulders, using a pronated grip (palm facing forward), your elbows to the side and slightly forward of the body
- Press the dumbbells overhead by contracting the shoulder muscles and extending the elbows
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Seated DB Shoulder Press

- Sit upright on the edge of a bench or box
- Place your hands beside your hips with your palms face down and fingers off the front edge of the bench or box
- Walk your legs forward, so you are supported on both hands
- Keep your body still as you flex the elbows, lowering your body toward the floor, letting your arms do all the work
- Your arms should form a 90 degree angle behind you at the bottom of the movement
- Squeeze your triceps as you extend both arms, pressing through your palms, returning to the starting position

Tricep Bench Dips

- Stand tall, holding a dumbbell in each hand at arms length
- Keeping a slight bend in the elbows, raise the dumbbells laterally until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Standing Lateral Raise

- Grasp a dumbbell in one hand, hinge forward and support yourself with the opposite arm
- Bring your upper arm to your side, the elbow close to your body and the dumbbell hanging straight down below it (90 degree bend)
- Keep your elbow stationary as you press the dumbbell back, extending your arm behind you
- Pause at peak contraction before flexing at the elbow, lowering the weight back to starting position with control
- Complete desired reps then repeat on the opposite side

Single Arm DB Tricep Kickbacks

- Step onto the StairMaster and hold the handrails for balance
- Select your desired speed and resistance level using the control panel
- Begin stepping in place by pressing down on the moving steps, alternating your feet as if you are climbing stairs
- Keep your posture upright, with your core engaged and your gaze forward
- Establish a steady, controlled pace, ensuring each step is complete before moving to the next one (you may remove your hands from the rails if you feel comfortable doing so)

Stairmaster

Monday: Push Day + LISS

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!!

Monday: Push Day + LISS

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