Name: Playbook - Tori Elizabeth Fit - Wednesday: Full Body
Uploaded: 2025-12-11T18:54:46.422Z
Duration: 50 min
Description: Wednesday: Full Body

Amber McPherson

- Stand with your feet hip-width apart, holding the barbell with an overhand grip, in front of your thighs
- Slowly lower the bar down the front of your legs with a slight bend in the knees, by hinging forward at the hips, sitting your glutes back and keeping your back straight
- Lower the bar until you feel a deep stretch in the glutes and hamstrings (depth will be determined by your own flexibility)
- Drive your hips forward, engaging the glutes and hamstrings to return to the standing position

Barbell RDL

- 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

- Stand upright, holding a dumbbell in each hand at arms length, forward of the body, with a neutral grip (palms facing in)
- Hinge forward at the hips until your chest is at or near parallel to the ground, allowing the arms to hang down from the shoulders
- Row the dumbbells up one at a time by driving the elbows behind the body while retracting the shoulder blades
- Pause and squeeze at peak contraction before lowering the dumbbell back down to starting position with control and repeat alternatively

Alternating Bent Over DB Row

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Stand with your feet sightly wider than shoulder-width apart, holding a dumbbell at the chest with both hands underneath the top head of the dumbbell
- Inhale, brace your core and begin to squat by flexing at the hips and knees, keeping your core tight and your torso upright
- If your level of flexibility allows it, track your elbows between your knees, stopping when just below parallel
- Exhale as you push through both feet, extending your knees and hips to return to your starting position

DB Goblet Squat

- Lie on your side with the feet stacked, toes pointed forward, the forearm on the ground with the elbow under the shoulder
- Draw in the belly button, brace the abs, and squeeze the glutes
- Lift the body off the floor and form a straight line from your head to your heels
- Hold this position for the desired time, then repeat on the opposite side

Side Plank

Wednesday: Full Body

Monday: Pull Day + Abs

Tuesday: Glutes + Hamstrings

Katelyn

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

Community

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