Day 5

Day Progress:

Razor Hybrid Fitness Advanced

Week 7, Day 5 • 8 to 11 reps, 90 Second 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) Standing SH Front Razor Raise to Plank SH Front Razor Raise

Standing SH Front Razor Raise

  • Secure one end of the band to the lower portion of a post or use the door attachment about 6 inches above the floor in the hinge.
  • Stand with your back to the door or point of attachment with one hand holding the Razor and other hand at your side.
  • With elbow slightly bent and locked in place extend the hand forward from the body until the Razor is at shoulder level.
  • Follow that same line down keeping the arm locked in place.
  • Return arm to starting position

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.

TRICEPS – (3 sets) Standing SH Cable Pull Down

Standing SH Cable Pull Down

  • Hook the Razor up to the cable at the top of the machine, or to the band at the top of the door.
  • Stand with feet shoulder width apart, or with one leg back for stabilization.
  • Grip the Razor with palm up and try to keep the elbow in tight to the body, not moving it forward or backward during the movement so that it isolates the tricep.
  • Start with your elbow at a 90 degree angle. Pull down until your arm is a straight line from the shoulder, to the elbow, to your knee, the entire time.
  • To complete the movement, follow the same line up, stopping at a 90 degree angle at the top.
  • One complete set is when both sides have been worked.

ABS – (3 Supersets) Hanging Wipers SS with Hanging Monkey Curls

Hanging Wipers SS

  • 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.

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.