Name: Playbook - Tori Elizabeth Fit - Thursday: Pull Day + Abs
Uploaded: 2025-12-11T18:54:46.581Z
Duration: 50 min
Description: Thursday: Pull Day + Abs

- Grasp the parallel pull up bars with a neutral grip
- Hang freely with the arms extended
- Take a deep breath, squeeze your glutes and brace your core
- Depress the shoulder blades, then pull yourself up by contracting the lats as you flex at the elbows, driving them down toward the floor
- Pause at peak contraction, your chin above the bar
- Lower your body back to starting position under control, stretching the lats

Neutral Grip Pull Ups

- 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

- Set up a cable pulley machine so the pulley system is positioned slightly above your head
- Reach up and grasp the rope with both hands, using a pronated grip (overhand)
- Step back until your arms are fully extended forward of the shoulders
- Pull the rope attachment straight toward your ears
- Keep your palms facing down as your elbows flare outward toward the sides, engaging the rear delts
- Pause at peak contraction before lowering the weight back down to starting position with control

Cable Face Pulls

- 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 attachment 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

Cable Bicep Curls

- Grasp an overhead bar and hang at arms length
- Holding the upper body steady, bend your knees and raise them up and to the side as high as you can, flexing your abs throughout the movement
- Pause at the top before slowly lowering both legs back to the starting position with control, repeat to the opposite side
- Alternating back and forth for desired reps

Hanging Oblique Knee Tucks

- Sit down, holding a dumbbell
- Begin the exercise by leaning back slightly to where you have to hold yourself up with your abs
- Next, twist your torso and bring the dumbbell to one side
- Twist your torso and bring the dumbbell to the opposite side
- Alternating back and forth for time or reps

DB Russian Twists

Thursday: Pull Day + Abs

Monday: Pull Day + Abs

Tuesday: Hamstrings & Booty

Wednesday: Full Body HIIT

Thursday: Push Day + Liss

Friday: Leg Day

Tuesday: Glutes + Hamstrings

Katelyn

Wednesday: Full Body

Thursday: Push Day + LISS

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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