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Day 2

Day Progress:

Razor Hybrid Fitness Advanced

Week 8, Day 2 • 12 to 15 reps, 90 Second rest

SHOULDERS – (3 Supersets) Plank SH Side Razor Cable Pull Through SS with Standing DH Front Dumbbell Raise

Plank SH Side Razor Cable Pull Through SS

  • 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.
  • You must have 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.
  • Place the opposite arm on the ground as you would in the top position for a regular push up.
  • Keep your elbow locked at a slight angle to isolate the shoulder throughout the entire motion.
  • Pull the Razor through your body and to the side like you would for a side Razor fly 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.

Standing DH Front Dumbbell Raise

  • Choose the correct dumbbells and stand with them at your side, feet shoulder width apart.
  • Grab the dumbbells with your palms facing your torso.
  • Keep your back straight with your elbows close to your torso and your shoulder to hand perpendicular to the floor.
  • Keep your elbows bent at a slight angle to protect the bicep tendon and to isolate the shoulder throughout.
  • At the same time, begin to extend your arms straight out in front of you while keeping your upper body stationary and making the shoulder joint the pivot point.
  • Extend the arms until both arms are fully extended straight out in front of you with the dumbbells just above your shoulders, and your palms facing the floor.
  • Then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

TRICEPS – (3 Supersets) Plank SH Side Razor Kick Outs with Twist SS with Standing DH Rope Push Downs

Plank SH Side Side Razor Kick Outs with Twist SS

  • 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.

Standing DH Rope Push Downs

  • Attach a rope attachment to the highest setting on a cable machine, and grab the rope with palms facing each other.
  • Stand up straight, facing the door or machine, until you are about 2 feet away.
  • Bring your elbows in tight to your sides making a 90 degree angle with your arm, with your forearms parallel to the floor for your starting position.
  • During the entire exercise your forearms should not go above this 90 degree angle.
  • Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs.
  • At the end of the movement the arms are fully extended and perpendicular to the floor.
  • The elbows should remain stationary as you fully extend your arms down. Flex and contract the triceps for an instant at the bottom.
  • Then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

LEGS – (3 Supersets) Squats SS with SL Extensions

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.

SL Extensions

  • 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.

ABS – (3 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.