Name: Playbook - Tori Elizabeth Fit - Wednesday: Full Body
Uploaded: 2026-06-04T21:26:30.937Z
Duration: 50 min
Description: Wednesday: Full Body

Jillian

- Set up a cable pulley machine so the pulley system is positioned at the highest setting
- Stand in front of the cable pulley and grasp the sides of the bar.
- Step back, hinge forward slightly, your arms are fully extended forward of the shoulders
- Keeping a slight bend in the elbows, use your lats to pull the bar downward in an arc towards your feet
- Continue pulling until your hands are next to your thighs or slightly past
- Pause at peak contraction before reversing the movement back up to starting position with control

Cable Straight Arm Pull Down

- Stand with your back against a wall and engage your core to push your lower back against the wall
- Walk your feet forward until you lower enough that your hips and knees are bent to 90 degrees, your thighs parallel to the floor and your back is still completely pressed against the wall (Holding a weight of your choice in your hands or placed on top of your legs)
- Hold this position with your core engaged for the desired time

Weighted Wall Sit

- Stand tall, holding a dumbbell in each hand at arms length
- Keeping a slight bend in the elbows, raise the dumbbells laterally until they are even with the shoulders
- Pause at peak contraction before lowering the dumbbells back down to starting position with control

DB Standing Lateral Raise

Around the worlds

- Grasp a dumbbell in one hand, hinge forward and support yourself with the opposite arm
- Bring your upper arm to your side, the elbow close to your body and the dumbbell hanging straight down below it (90 degree bend)
- Keep your elbow stationary as you press the dumbbell back, extending your arm behind you
- Pause at peak contraction before flexing at the elbow, lowering the weight back to starting position with control
- Complete desired reps then repeat on the opposite side

Single Arm DB Tricep Kickbacks

- Stand with your heels elevated, holding a weight at the chest 
- 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

Heel Elevated Goblet Squat

- 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

Wednesday: Full Body

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