Day Progress:

Razor Hybrid Fitness Advanced

Week 3, Day 2 • 14 to 18 reps, 1 minute rest

LEGS – (4 sets) DL Press

DL Press

  • Sit down in a leg press machine and place your legs on the platform directly in front of you at a shoulder width or slightly less than shoulder width position.
  • Push forward to relieve the weight from the safety bars, and turn the safety bars out while fully extending your legs without locking your knees completely.
  • Your torso and the legs should make a perfect 90-degree angle as you are sitting in the starting position.
  • Slowly lower the platform until your legs make a 90-degree angle.
  • Push mainly with the ball of your feet and return the weight to the starting position, not locking the knees out.
  • Repeat for the recommended amount of repetitions.

TRICEPS – (4 sets) Plank SH Reverse Grip Razor Kickbacks

Plank SH Reverse Grip Razor Kickbacks

  • 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 with your head facing the point of attachment, and grip the Razor with your palm facing the machine.
  • Put a slight bend on the elbow that is not holding the Razor in order to prevent stress at the biceps tendon and to get low enough to keep your working arm, elbow to shoulder, parallel with the ground for your starting position (for a beginner, or after muscle fatigue you can hold yourself up with the forearm of the non-working arm, instead of using your hand with a slight angle).
  • While keeping the elbow in one spot, and pushing through the floor, fully extend your arm back until it is completely straight.
  • 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.

ABS – (4 sets) Hanging Monkey Curls

Hanging Monkey Curls

  • 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 back straight, bring your knees up to the right while torqueing the torso and bending the knees at a 90 degree angle, focusing on the obliques.
  • Then follow the same line down and return your legs down to the starting position.
  • Then follow the same movement on the left side.
  • One repetition is when one side is worked (so when you bring your knees to the right and back down that is one full repetition).
  • Repeat for the recommended amount of repetitions.

CALVES – (4 sets) Standing SL Calf Raises

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.