Name: Playbook - Tori Elizabeth Fit - Wednesday: Full Body
Uploaded: 2026-06-19T16:05:51.512Z
Duration: 60 min
Description: Wednesday: Full Body

- 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

- Lying on the incline bench, hold a dumbbell in each hand using a neutral grip (palms facing in), arms extended above your chest
- Keeping a slight bend in the elbows, and your scapula retracted, lower the dumbbells out and down to either side in a semicircular arc
- Lower the dumbbells until you get a deep stretch of the pec muscles
- Bring the dumbbells back up to starting position, squeezing your chest at peak contraction

Chest Supported DB Reverse Fly

- 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

DB Bulgarian Split Squat

- 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, removing the opposite hand once the bar is in position
- Press the weight up overhead by contracting your shoulder muscles 
- Lower the bar back to starting position with control
- Complete desired reps then repeat on the opposite side

Single Arm Half Kneeling Landmine Press

- Lying on the incline bench, hold a dumbbell in each hand at arms length
- 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

Wednesday: Full Body

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