Day 2

Day Progress:

Razor Hybrid Fitness Advanced

Week 2, Day 2 • 8 to 11 reps, 90 second rest

LEGS – (5 sets) Regular Deadlifts

Regular Deadlifts

  • Stand in front of a loaded barbell with your shins almost touching the bar.
  • While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using an alternating hand grip on the bar.
  • Begin to stand up straight by pushing with your legs while simultaneously getting your torso to the upright position.
  • In the upright position, stick your chest out and contract the back by bringing the shoulder blades back, much like a soldiers in the military looks when they are in standing at attention.
  • Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight.
  • The bar should be controlled by gravity, not moving forward or backward, just straight down and straight up.
  • When the weights on the bar touch the floor, or less than 2 inches from the floor, you are back at the starting position and ready to perform another repetition.
  • Repeat for the recommended amount of repetitions.
  • These can be performed with no weight on a barbell for a beginner.

SHOULDERS – (5 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 – (5 sets) Standing SH Cable Push Down

Standing SH Cable Push Down

  • Attach a single handle attachment to the highest setting on a cable machine and grab it with your palm facing down.
  • Stand up straight facing the machine until you are about 2 feet away.
  • Grab it with your elbow tight to your side with your arm making a 90 degree angle, and your forearm parallel to the ground.
  • During the entire exercise your forearm should not go above this 90 degree angle.
  • Extend your working arm down, making the elbow the pivot point.
  • From your elbow to your shoulder should not move during this movement.
  • Then follow the same line coming back in a controlled fashion.
  • One complete set is when both arms have been worked.
  • Repeat the movement for the recommended amount of repetitions.

STANDING SINGLE HAND CABLE PUSH DOWN WITH STRAIGHT BAR

  • Attach a straight bar attachment to the highest setting on a cable machine and grab it with your palms facing down.
  • Stand up straight facing the machine until you are about 2 feet away.
  • Grab the bar with both hands, keeping your elbows tight to your side.
  • Your arms should make a 90 degree angle, and your forearms should be parallel to the ground for your starting position.
  • During the entire exercise your forearm should not go above this 90 degree angle.
  • Extend your arms down, making the elbow the pivot point. The point from your elbow to your shoulder should not move during this movement.
  • Then follow the same line coming back in a controlled fashion.
  • One complete set is when both arms have been worked.
  • Repeat the movement for the recommended amount of repetitions.