Day 2

Day Progress:

Razor Hybrid Fitness Advanced

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

SHOULDERS – (3 sets) Plank SH Front Razor Raise to Plank SH Overhead Razor Press

Plank SH Front Razor Raise

  • 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.
  • A true beginner can start in glute to heel form, and you can use the Razor with or without resistance for this movement.
  • Keep the arm that is holding the Razor back somewhere between your lower abdomen and shoulder with palm down to start.
  • Placing the opposite arm on the ground as you would in the top position for a regular push up.
  • Your feet should be against the cable machine or the door where the band is attached if using resistance.
  • Keep your elbow locked at a slight angle to isolate the shoulder throughout the entire motion.
  • Pull the Razor up and past your head to the fully extended position.
  • 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.

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 – (3 sets) Standing SH Razor Cable Push Down with Twist

Standing SH Razor Cable Push Down with Twist


(This exercise can only be done if there is 20 lbs. or more of tension on the razor. Either with bands or a weighted cable.)

  • Position the door stop on the hinge side of the door as high as it will go, or move the cable on the highest setting, and hook the Razor up to the band(s) making a loop through the door attachment.
  • Stand up straight, facing the door or machine, until you are about 2 feet away.
  • Adjust the Razor so that the locking pin is released, allow it to rotate 360 degrees and grab it with your elbow tight to your side and your arm making a 90 degree angle with 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.
  • Rotate your hand 180 degrees from start position until your arm is completely straight at your side.
  • 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.

LEGS – (3 sets) Squats

Squats

  • This exercise is best performed inside a squat rack or using a smith machine.
  • Step under the bar and place the back of your shoulders on the bar and grab the bar with both hands.
  • Lift the weight from the rack with your feet being shoulder width apart, and toes slightly pointed out.
  • Keep your head up at all times and maintain a good posture with a straight back.
  • This will be your starting position.
  • Begin to slowly lower the bar by bending the knees and hips and maintain a straight posture with your head up.
  • Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.
  • Your knees should not be past your toes in the bottom position.
  • Begin to raise the bar pushing through the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
  • Repeat for the recommended amount of repetitions.
  • These can be performed with body weight for a beginner.

ABS – (3 sets) Hanging Toes to Bar to Half-Wiper (Legs straight up then drop to one side)

Handing Toes to Bar to Half-Wiper

  • 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, raise your legs keeping your knees together and try to touch your toes to the bar you are gripping.
  • Then slowly and controlled return your legs down to the starting position by turning them to your left side on the way down.
  • On the next rep, drop the legs to the right side.
  • As a beginner, or once you reach failure, do hanging monkey curls to finish.
  • One repetition is one bar touch (so when you come up and drop to the left that is one full repetition).
  • Repeat for the recommended amount of repetitions.