Name: Playbook - Tori Elizabeth Fit - Thursday: Pull Day + Abs
Uploaded: 2025-12-04T19:59:09.536Z
Duration: 60 min
Description: Thursday: Pull Day + Abs

Ella

Kathleen

Katie

- start with your arms extended right below the bar
- engaging your back, pull yourself up to the bar
- slowly lower back down

Barbell Pull Up

- Hinge at the hips and come down with a neutral spine
- Pull one dumbbell up engaging your back while the other is working 
- Keep your core tight focus on a slow controlled movement

Alternating bent-over dumbbell row holds

- Start with the back flat and chest parallel to the ground
- Lift elbows up towards the ceiling until the barbell touches your belly button
- Lower down slow and controlled

Weighted Barbell Rows

Back Attack

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up, pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell concentration curl

- Begin with a dumbbell in each hand
- Curl dumbbells up towards your shoulders engaging your biceps
- One dumbbell will hold at halfway of the curl as you lower and re-curl the opposite arm
- Switching back and forth for time or reps

Dumbbell ISO bicep side curls

Bicep Burn

Repeat each exercise, right after the other. Rest after each round.

- start with the barbell at a 90 degree angle
- engage the biceps and curl the barbell up to your shoulders
- lower back down to 90 degrees

Barbell Upper Half Bicep Curl

- start with the barbell down at the bottom
- engage the biceps and curl the barbell up to a 90 degree angle
- lower back down

Lower Half Barbell Bicep Curl

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

Barbell bicep curls

Bicep Finisher

- start with your feet elevated in the TRX bands
- lift your hips to the ceiling while keeping the abs engaged 
- lower back down slow and controlled

TRX Pike

- Start in a high plank position with your feet in the TRX handles
- Drive your knees towards your chest one at a time back and forth 
- slow and controlled movement 
- repeat on each side

TRX mountain climbers

- Place your feet in the TRX Bands
- Bring your knees to the outside of your elbow
- Keep your core engaged
* Work both sides

Oblique crunches

TRX Abs

Thursday: Pull Day + Abs

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!!

Thursday: Pull Day + Abs

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