Name: Playbook - Tori Elizabeth Fit - Thursday: Pull Day + Abs
Uploaded: 2025-05-23T00:19:35.735Z
Duration: 50 min
Description: Thursday: Pull Day + Abs

Madison

- 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

- 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

- Place your upper arm comfortably on the preacher or incline bench, gripping one dumbbell with the arm extended, using a supinated grip (palm up)
- Curl the dumbbell upward until the bicep is fully contracted, your forearm perpendicular to the floor
- Pause at peak contraction, before slowly lowering the weight back down to starting position
- Complete desired reps then repeat on the opposite side

DB Preacher Curls

Curl the dumbbell upward while keeping your elbows close to your body, focusing on contracting your biceps at the top.

Waiters Curls

Dumbbell Row to Bicep Curl

- starting on your side 
- lift up your legs and arms to make a “V” 
- use you elbow to keep balance

Side V-up

- Bring your elbows down to the ground 
- Keep your core engaged
- Try not to move your hips back and forth 
- Extend one arm then the other

Commandos

- starting in a high plank position
- grab the dumbbell with the opposite hand and pull it all the way through the other side of your shoulder
- repeat on opposite side

Dumbbell Pull Through

Thursday: Pull Day + Abs

Monday: Push Day + LISS

Love the little bit of cardio added in with the frog jumps! I need that more often!

Meredith

Tuesday: Glutes + Hamstrings

Wednesday: Full Body

Friday: Leg Day

Britley Scott

Monday: Push Day

Beaty

Tuesday: Hamstrings and Booty

Wednesday: Full Body HIIT

Thursday: Pull Day + LISS

Loved this workout. The flow from one exercise to the next was really smooth.

Tara

Loving these new ones! Feeling so good and fit.

It was amazing! Little tough because I haven’t worked out in a while. But totally worth it!

Mattie

Jillian

Brianna Lundberg

I think it was too short. i finished in 37 minutes.

Carrie

Tuesday: Hamstrings + Booty

I’m finally getting back in the gym after 2 months, this mornings workout was great 🔥

Lexi Cobb

Monday: Push Day + Abs

Emma

Kathleen

Victoria

Great! I feel so excited and encouraged to keep going. I can’t wait to feel stronger and healthier.

Thursday: Pull Day + Abs

Community

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