Day Progress:

Razor Hybrid Fitness Advanced

Week 6, Day 5 • 6 to 9 reps, 2 minute rest

LEGS – (3 Supersets) DL Press SS with SL Extension

DL Press SS

  • 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.

SL Extension

  • Start by adjusting the machine back so that when you sit down, the back of your knees should be resting on the edge of the seat.
  • Choose your weight and position your legs under the pad with your feet pointed forward and hands holding the side bars.
  • Then fully extend your right leg out and make sure that the rest of the body remains stationary on the seat, with your left leg remaining in the starting position.
  • Then slowly lower the weight back to the starting position ensuring that you do not go past the 90-degree angle limit.
  • Repeat for the recommended amount of repetitions with the right leg before working the left leg.
  • One complete set is when both legs have been worked for the recommended repetitions.

SHOULDERS – (3 sets) Seated Overhead Barbell Press

Seated Overhead Barbell Press

  • Sit down on an bench that does not have a back on it.
  • Sit up straight and grab the bar, holding it in front of you at chest level with your palms facing away from your body.
  • Your grip should be shoulder width apart, or just outside shoulder width, with your elbow to hand perpendicular to the floor.
  • Then begin to raise the bar straight above your head, moving the bar just a few inches in front of your face.
  • Continue lifting the barbell until your arms are extended above you in straight arm position.
  • Then follow the same line down as you return the barbell to the original position, just below your chin.
  • Repeat the movement for the recommended amount of repetitions.

TRICEPS – (3 sets) Plank SH Side Razor Kick Outs

Plank SH Side Razor Kick Outs

  • 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 body a little more than arm length away from the point of attachment (this movement can also be done with bodyweight only).
  • With a slight bend on the elbow in order to prevent stress at the biceps tendon, holding the Razor with the arm furthest away from point of attachment, keep tension in the start position with the elbow bent.
  • 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, staying down keeping that slight bend in your elbow and keeping it locked.
  • As you extend the working arm out, keep your elbow straight up.
  • Your chest should be only a few inches off the ground for advanced, and if you are a beginner just stay as low as you can throughout the entire movement.
  • 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.

ABS – (3 sets) Hanging Wipers

Hanging Wipers

  • It is time to make it rain! 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, rotate your hip to the right and bring your legs up in a circular motion.
  • Your toes should then come across the bar that your hands are gripping and then down on the left side completing the full 360 degree motion for one full repetition.
  • Then, while keeping your torso solid and legs as straight as possible, rotate your hips left and repeat the same motion on that side.
  • As a beginner, or once you reach failure, do hanging monkey curls to finish the sets.
  • One repetition is one full 360 degree motion.
  • Repeat for the recommended amount of repetitions.