Name: Playbook - Tori Elizabeth Fit - Thursday: Push Day + LISS
Uploaded: 2026-06-04T21:26:30.843Z
Duration: 55 min
Description: Thursday: Push Day + LISS

- Stand next to a cable pulley machine with the handle attachment adjusted to the lowest setting
- With the outside arm, reach across your body, grab the handle
- Grip the machine with your inside arm for support
- Place your feet close to the pulley machine, allowing you to lean away from the machine
- Keeping a slight bend in the elbow, raise the handle laterally until even with the shoulders
- Pause at peak contraction, before lowering the weight back to starting position with control
- Complete desired reps then repeat on the opposite side

Cable Leaning Side Raise

- Set up a cable pulley machine so the pulley system is positioned at the lowest setting
- Stand with your back to the cable machine and your feet straddling the attachment
- Reach down and grasp the rope with a neutral grip (palms facing in), then stand up holding the rope, cable should be between your legs
- Keeping a slight bend in the elbows, raise the rope forward and up until both hands are even with the shoulders
- Pause and squeeze at peak contraction before lowering the weight back down into the starting  position

Rope Cable Front Raise

- Step up to the dumbbell, with a shoulder-width stance, flexing at the hips and knees in order to grasp the dumbbell 
- In one rapid motion, drive through both legs, extending the knees and hips as you shrug your shoulders, pulling the dumbbell straight up the front of your body and extending your arm overhead, finishing the rep in a standing position with the elbow locked out
- Transition the dumbbell to the opposite hand as you lower the weight back to the ground with control
- Alternating back and forth for time or reps

Alt DB Snatch

- Set the pulleys to the appropriate height and weight (The pulleys should be shoulder to head height)
- Face the machine and grasp the right pulley with the left hand and the left pulley with the right hand, crossing them in front of you
- Pull the cables back by moving your arms back and outward, keeping the arms nearly straight with a slight flex in the elbows
- Pause at peak contraction of the rear deltoids before reversing the movement back to starting position with control
- *This can be done with a single pulley (each side separately or together)

Rear Delt Cable Fly

- 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

- Get down on all fours, placing your hands on the ground or holding a DB directly under your shoulders
- Straighten your arms and your legs, forming a straight line between your head and your heels
- Engage your core and squeeze your glutes
- Keeping pressure through both hands, bend the elbows to lower the chest, hips and head toward the floor together as one (Keep the elbows tucked close to your sides)
- Get as close to the ground as possible
- Engage your chest and triceps, imagining you are pushing the ground away from you as you press yourself back up to starting position

Tricep Push Ups

- 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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