Day 4

Day Progress:

Razor Hybrid Fitness Advanced

Week 1, Day 4 • 8 to 11 reps, 2 minute rest

CHEST – (4 sets) Plank SH Side Razor Fly

Plank SH Side Razor Fly

  • Place the pulley at the lowest setting, or the door stop 6” above the floor, select the resistance to be used and attach the Razor to the cable or band.
  • Get down in the push up, or plank position a little more than arms length away from the point of attachment (this movement can also be done with bodyweight only).
  • With a slight bend on the elbow holding the Razor in order to prevent stress at the biceps tendon, keep tension in the start position.
  • Push through the floor with the hand holding the Razor as you begin the movement, keeping your head to your toes in a straight line, moving straight down keeping that slight bend in your elbow and keeping it locked.
  • As you move down, the arm holding the Razor performs a fly, as the stationary arm performs a push up.
  • Your chest should be only a few inches off the ground for advanced, and if you are a beginner, just get as low as you can that still allows you to come up.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions and always start the next set using the opposite arm.

BACK – (4 sets) Seated DH Cable Row

Seated DH Cable Row

  • Sit down on the machine and attach the V-bar to the cable.
  • Place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  • Lean over as you keep the natural alignment of your back and grab the V-bar handles with your palms facing each other.
  • With your arms extended pull back until your torso is at a 90-degree angle from your legs.
  • Your back should be slightly arched and your chest should be sticking out.
  • You should be feeling a nice stretch on your lats as you hold the bar in front of you.
  •  Then while keeping the torso stationary, pull the handles back towards your lower torso until you touch the lower abdominals.
  • At that point you should be squeezing your back muscles hard almost like you are trying to touch your elbows behind your back.
  • Hold that contraction for a second and slowly go back to the original position following the same line.
  • Repeat for recommended repetitions.

ABS – (4 sets) Hanging Wipers

Hanging Wipers

  • It is time to make it rain! Hang from a pull-up bar with both arms bent slightly with your choice of grip.
  • Your legs should be straight down to start.
  • Then while keeping your torso solid and legs as straight as possible, rotate your hip to the right and bring your legs up in a circular motion.
  • Your toes should then come across the bar that your hands are gripping and then down on the left side completing the full 360 degree motion for one full repetition.
  • Then, while keeping your torso solid and legs as straight as possible, rotate your hips left and repeat the same motion on that side.
  • As a beginner, or once you reach failure, do hanging monkey curls to finish the sets.
  • One repetition is one full 360 degree motion.
  • Repeat for the recommended amount of repetitions.

CALVES – (4 sets) Standing SL Weighted Calf Raises on a 2 Inch Ledge

Standing SL Calf Raises

  • Position a 2″ ledge underneath one foot, and place the other foot behind you just off the ground.
  • You can use a single dumbbell in one hand while using the other for balance. You can hold a single dumbbell in both hands for a little more advanced move that requires balance, or use a barbell or smith machine for another variation.
  • Start with the balls of your foot on the ledge, and your heel touching the floor.
  • Then in a controlled fashion, lift your body only using your calf.
  • Stand up on your toes completely before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.