Name: Playbook - Tori Elizabeth Fit - Wednesday: Full Body
Uploaded: 2025-04-17T00:06:56.924Z
Duration: 50 min
Description: Wednesday: Full Body

Catrina

Kathleen

- 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 one end of the barbell in the tube of the landmine (or alternatively, place one end of the barbell in a secure corner)
- Using both hands, lift the end of the barbell to your chest, feet are shoulder-width apart, leaning slightly forward, with your knees slightly bent
- 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

Landmine Goblet Squat

- Attach a rope to the bottom or middle pulley of the cable machine
- Grasp the rope with both hands, turn your back to the machine and hinge forward slightly
- Hold the rope with your elbows in close to your head and the arms bent, knuckles aimed at the machine
- Exhale as you press the rope forward and up, extending your arms overhead
- Pause at peak contraction of the tricep before flexing at the elbows, lowering the weight back to starting position with control

Cable Rope Overhead Tricep Extension

- 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

- Place one end of the barbell in the tube of the landmine (or alternatively, place one end of the barbell in a secure corner)
- Get into a half kneeling position at the end of the bar
- Using both hands, lift the end of the barbell to one shoulder
- Press the weight up overhead by contracting your shoulder muscles 
- Lower the bar back to opposite side with control and repeat.

Alternative Single Arm Half Kneeling Landmine Press

- 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

Around the worlds

Wednesday: Full Body

Monday: Push Day

Tuesday: Hamstrings + Booty

Emma

Thursday: Push Day + LISS

Friday: Leg Day

Monday: Push Day + LISS

Tuesday: Glutes + Hamstrings

Thursday: Pull Day + Abs

Victoria

Great! I feel so excited and encouraged to keep going. I can’t wait to feel stronger and healthier.

Wednesday: Full Body

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