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Day 4

Day Progress:

Razor Hybrid Fitness Advanced

Week 11, Day 4 • 8 to 11 reps, 90 Second rest

CHEST – (5 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 – (5 sets) Seated SH Cable Row

Seated SH Cable Row

  • Sit on a seated row machine and grab the cable attachment with one hand.
  • Extend the legs from the platform while extending the back and keeping both shoulders straight.
  • Lean back at a slight angle while keeping the legs straight and arm straight and this is your starting position.
  • Your opposite hand can be on your knee or holding onto the seat behind you.
  • Pull the cable to you while keeping your shoulders as square as possible and elbow tight to the body.
  • End with the cable tight to the hip.
  • Return cable to start position.

BICEPS – (5 sets) Standing SH Razor Cable Curls

Standing SH Razor Cable Curls

  • Place the pulley at the lowest setting and attach a single handle (or Razor in the neutral position) to the cable.
  • Grab with your right hand, and then stand about two feet away facing the machine.
  • While holding your upper arm and body stationary, curl the right arm forward while contracting the biceps until your arm is at shoulder level.
  • Your elbow should not move for the duration of the exercise.
  • Hold the contracted position for a second as you squeeze the biceps.
  • Then return the right arm down to the starting position.
  • Move the handle to the left side and repeat.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

CALVES – (5 sets) Standing SL Calf Raise

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.