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Day 1

Day Progress:

Razor Hybrid Fitness Advanced

Week 6, Day 1 • 10 to 12 reps, 2 minute rest

BACK – (3 sets) Plank SH 45° Razor Pull Back SS with Pull Ups

Plank SH 45° Razor Pull Back SS

  • Attach the door stop below the bottom hinge of the door and then close and lock the door.
  • Slide the desired resistance bands through the loop hole and attach the clips to the Razor.
  • If you are in the gym, lower the cable to the closest locking position to the floor and attach the Razor.
  • Start in the kneeling plank position or glute to heel form.
  • Use the locking pin to move the handle into position 3 and grab the Razor with your right hand, and place your left hand on the floor to stabilize your body.
  • Your starting position should be fully extended, facing the door or machine, with tension on the Razor.
  • Begin to pull back keeping a straight line from your elbow to the cable or band, with your forearm parallel to the ground, pushing through the floor the entire time.
  • At the back of the movement retract at the shoulder blade of the working side, and draw your elbow tight against your rib cage. Release and follow the same line back to the starting position.
  • Lock the Razor in position one for the left hand and repeat the movement.
  • A complete set is when both sides have been worked.

Pull Ups

  • Grab the pull-up bar with the palms of your hands facing forward. Your hands should be spaced at shoulder width apart, or a little less.
  • Both arms should be fully extended for your starting position with your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out.
  • Begin to pull your torso up until your head is above your hands while contracting your biceps.
  • After a brief moment at the top contracted position, slowly lower your torso back to the starting position with your arms extended.
  • This entire movement should be controlled with little to no swinging or swaying of the body.
  • Repeat for the recommended amount of repetitions.

REVERSE GRIP PULL UPS

  • Grab the pull-up bar with the palms of your hands facing toward you and your hands spaced at shoulder width apart, or a little less.
  • Both arms should be fully extended for your starting position with your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out.
  • Begin to pull your torso up until your head is above your hands while contracting your biceps.
  • After a brief moment at the top contracted position slowly lower your torso back to the starting position with your arms extended.
  • This entire movement should be controlled with little to no swinging or swaying of the body.
  • Repeat for the recommended amount of repetitions.

CHEST – (3 sets) Feet Elevated Plank SH Side Razor Fly

Feet Elevated 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 with your feet elevated at least 24” and your body a little more than arm length away from the point of attachment (this movement can also be done with bodyweight only as well).
  • 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.

BICEPS – (3 sets) Seated SH Dumbbell Preacher Curls

Seated SH Dumbbell Preacher Curls

  • Adjust the preacher curl bench so when you set down your elbow rests comfortably on the pad, and it is just under your armpit.
  • Grab a dumbbell with the right arm and place the upper arm on top of the preacher bench or the incline bench.
  • The dumbbell should be held at shoulder length for your starting position.
  • Lower the dumbbell until your upper arm is extended and the bicep is fully stretched, stopping just short of locking the elbow out so that the bicep tendon is protected.
  • Then follow the same line up until your bicep is fully contracted and the dumbbell is at shoulder height.
  • Squeeze the biceps hard for a second at the contracted position.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions

CALVES – (3 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.