Day 1

Day Progress:

Razor Hybrid Fitness Advanced

Week 9, Day 1 • 12 - 15 reps, 90 Second rest

CHEST – (5 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.

BACK – (5 sets) Plank Hand Over Hand Razor Pull Back

Plank Hand Over Hand Razor Pull Back

  • 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.
  • Grab the Razor with your right hand, palm down, and place your left hand on top of your right hand.
  • Your starting position should be fully extended, facing the door or machine, with tension on the Razor.
  • Lock your elbows in tight so that your forearms are away from the wheels and begin to pull back while pushing through the floor, with you forearms parallel to the ground.
  • At the back of the movement retract at the shoulder blades, and draw your elbows tight against your rib cage.
  • Release and follow the same line back to the starting position.
  • Return to the starting position and repeat for recommended repetitions.

BICEPS – (5 sets) Standing SH 45° Razor Cable Curls

Standing SH 45° Razor Cable Curls

  • Place the pulley at the lowest setting and attach the Razor to the cable.
  • Lock the Razor into the 45 degree position and grab with your right hand, and then stand about two feet away facing the machine.
  • While holding your upper arm and body stationary, curl the right arm forward while contracting the biceps until your arm is at shoulder level.
  • Your elbow should not move for the duration of the exercise.
  • Hold the contracted position for a second as you squeeze the biceps.
  • Then return the right arm down to the starting position.
  • Move Razor to the left side, and lock the Razor into the other 45 degree positon and repeat.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

CALVES – (5 sets) Seated DL Calf Raises

Seated DL Calf Raises

  • Position a 2″ ledge underneath both feet, sit down on a bench, and rest dumbbells on your knees. You can also utilize a number of different machines that work better at most any gym.
  • Load the machine with the proper weight or use the correct weighted dumbbells.
  • Start with the balls of your feet on the ledge, and your heels touching the floor.
  • Then in a controlled fashion, lift the weight using both calves at the same time.
  • Extend your calves completely on your toes before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.