Name: Playbook - Tori Elizabeth Fit - Wednesday: Full Body
Uploaded: 2025-12-04T19:59:08.463Z
Duration: 50 min
Description: Wednesday: Full Body

Mickele Mills

- Stand tall, holding the bar at arms length, forward of the body, with an overhand grip
- Engage your core and pull the barbell up toward the shoulders, keeping the bar close to the body, allowing the elbows to come up and out to the sides
- Pause at peak contraction before lowering the bar back down to starting position with control

EZ-Bar Upright 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

- Lower the pulley to the bottom of the cable machine
- Grip the handle, step back slightly, and hinge at the hips while keeping your back straight and knees slightly bent. 
- Lower the handle along your legs until you feel a stretch in your hamstrings, then drive through your hips to return to standing. 
- Keep the movement controlled to focus on the hamstrings and glutes.

Cable RDL

- 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

- 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 bar in the rack at the appropriate height 
- Position yourself under the bar, racking it across the front of the shoulders, elbows forward of the body
- Un-rack the bar, then position your feet in a medium stance position (shoulder-width apart)
- Inhale and brace, then begin to squat down by simultaneously flexing at the hips, knees and ankles
- Descend until your upper thighs are parallel or slightly below parallel to the floor
- Press your mid-foot and heels into the ground as you begin to stand up, keeping your chest high, squeezing your glutes, allowing your knees to straighten and your hips to travel forward, returning to your starting position

Barbell Front Squat

Wednesday: Full Body

Monday: Pull Day + Abs

Tuesday: Glutes + Hamstrings

Thursday: Push Day + LISS

Friday: Leg Day

Had to take a few months off and finally getting back to it today. This felt great!!

Wednesday: Full Body

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