Name: Playbook - Tori Elizabeth Fit - Thursday: Pull Day + LISS
Uploaded: 2025-12-04T19:59:07.889Z
Duration: 55 min
Description: Thursday: Pull Day + LISS

Katelyn

- 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

- 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

- Stand upright, holding a dumbbell in each hand at arms length with a neutral grip (palms facing in)
- 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

Standing DB Hammer Curls

- 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

- 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

- From a high pulley grip rope just forward of your face
- Roll your ribs towards your hips engaging your abs
- Bring your elbows towards your knees
- Slowly return back to starting position

Cable crunches

- 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

Elbow Plank

Thursday: Pull 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!!

Thursday: Pull Day + LISS

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