Name: Playbook - Tori Elizabeth Fit - Wednesday: Full Body
Uploaded: 2026-06-11T15:31:42.985Z
Duration: 45 min
Description: Wednesday: Full Body

Around the worlds

- Lay face down on the hyperextension bench, tucking your legs securely under the ankle pads
- Adjust the upper pad if needed so your thighs are flat against the pad, leaving enough room for you to bend at the waist without any restrictions
- With your body straight, cross your arms in front of you
- Start bending forward slowly at the waist as far as you can while keeping your back flat
- Lowering until you feel a deep stretch in the hamstrings and you can no longer lower without rounding the back
- Raise your torso back up to starting position with control

Back Extensions Body Weight

- 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 rope with a neutral grip (palms facing in)
- Keeping the upper arms stationary, exhale and curl the rope until your biceps are fully contracted and the hands are at shoulder level
- Pause and squeeze at peak contraction before lowering the weight back down into the starting  position

Cable Hammer Curls

- 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

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

Standing DB Front Raise

- Find yourself a bench, step, box or any other contraption that you can rest a foot on, it needs to be about knee height
- Hold a dumbbell in each hand at your sides
- Get into a lunge position with your torso upright, core braced and hips square to your body, with your back foot elevated on the bench
- Your front leg should be about 2 ft in front of the bench
- Lower down by flexing at the hips and knee until your front thigh is almost horizontal, keeping your knee in-line with the toes
- Drive up through your front heel, extending the hips and knee back to starting position
- Complete desired reps then repeat on the opposite side

Wednesday: Full Body

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