Name: Playbook - Tori Elizabeth Fit - Wednesday: Full Body
Uploaded: 2025-12-04T19:59:08.272Z
Duration: 48 min
Description: Wednesday: Full Body

Emma

- 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

- 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

- 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

- Set up a cable pulley machine so the pulley system is positioned at the highest setting
- Grasp the rope attachment with a neutral grip (palms facing in)
- Standing upright with the torso straight, bring the upper arms close to your body and perpendicular to the floor (The forearms should be pointing up towards the pulley)
- Keeping the upper arm stationary, push the rope down as you bring each side of the rope to the side of your thighs (At the end of the movement the arms are fully extended and perpendicular to the floor)
- Pause at peak contraction before flexing at the elbows, lowering the weight back to starting position with control

Cable Rope Tricep Pushdown

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Seasaw Plank

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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