Name: Playbook - Tori Elizabeth Fit - Thursday: Push Day + LISS
Uploaded: 2026-06-04T21:26:30.992Z
Duration: 60 min
Description: Thursday: Push Day + LISS

- Stand in front of a box or bench, then squat or bend down and place both hands on top of it with your fingers pointing forward, hands about shoulder-width apart
- Once your hands are in the right position, step your body back into a plank position, one leg at a time
- Make sure your body is in a straight line, your head is aligned with your spine
- Looking a few inches ahead of you, rather than down at the box, can help keep your body straight
- Next, bend your arms to slowly lower your chest toward the bench
- Engage the chest, as you press yourself back up to starting position

Incline Push Ups

Chest Press to Tricep Press

- Lying on the flat bench, hold a dumbbell in each hand using a neutral grip (palms facing in), arms extended above your chest
- Keeping a slight bend in the elbows, and your scapula retracted, lower the dumbbells out and down to either side in a semicircular arc
- Lower the dumbbells until you get a deep stretch of the pec muscles
- Bring the dumbbells back up to starting position, squeezing your chest at peak contraction

Flat DB Chest Fly

- Set the cable pulley to about mid-thigh height
- Facing the cable machine, hinge forward , holding the cable end with one hand, your arm bent to 90°
- Keep your elbow stationary as you press the cable end 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

One Arm Cable Tricep Kickbacks

- Kneeling while using a pronated grip (palm facing forward), your elbows to the side and slightly forward of the body
- Press the dumbbell overhead by contracting the shoulder muscles and extending the elbow
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

Kneeling DB Shoulder Press

- 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)

Thursday: Push Day + LISS

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