Day Progress:

Razor Hybrid Fitness Advanced

Week 11, Day 2 • 12 to 15 reps, 2 Minute rest

SHOULDERS – (4 sets) Plank SH Overhead Razor Press

Plank SH Overhead Razor Press

  • Start in the plank position, which is on your knees or on your toes, keeping your body as straight as possible from your head to your knees, or toes, throughout the entire movement.
  • Keep the arm that is holding the Razor back at your shoulder with palm down to start.
  • Place the opposite arm on the ground as you would in the top position for a regular push up.
  • Try to stay in the same position throughout the entire movement, which is just a few inches above the bottom position of a regular push up.
  • Then extend the Razor straight out above your head, mimicking an overhead press.
  • Your body should be a few inches off the ground at the end position, pushing through the floor throughout.
  • Follow the same line as you release, keeping the elbow locked to complete one repetition.
  • Keep your core engaged, refraining from having your body torque from the hips to the shoulders.
  • One complete set is when both sides have been worked.
  • Always start the next set with the opposite arm.

TRICEPS – (4 sets) Close Grip Barbell Bench Press

Close Grip Barbell Bench Press

  • Hold a barbell shoulder width apart or an EZ Curl bar on the inner handles with your palms facing forward and lie on your back on a flat bench for your starting position.
  • Your arms should be fully extended above your chest for your starting position.
  • Lower the bar until you feel the bar, or the side of your hands, on your chest, keeping the elbows in close to your torso.
  • Then follow the same line in a controlled fashion back into the start position.
  • Repeat the movement for the recommended amount of repetitions.

LEGS – (4 sets) DL Curls

DL Curls

  • Adjust the foot position on the machine to be just above your heal when you lie face down on the leg curl machine.
  • Fully stretch and grab the side handles of the machine and position your toes straight down for your starting position.
  • Curl your legs up as far as possible without lifting the upper legs or lower torso from the pad, or starting position.
  • Squeeze at the top glute to heel position and bring the legs back to the initial position.
  • Repeat for the recommended amount of repetitions.
  • You could use a dumbbell between the legs for a variation if equipment is not available.

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.