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Day 2

Day Progress:

Razor Hybrid Fitness Advanced

Week 9, Day 2 • 12 to 15 reps, 90 second rest

LEGS – (5 sets) SL Curl

SL Curl

  • Adjust the foot position on the machine to be just above your heel when you lie face down on the leg curl machine.
  • Fully stretch and grab the side handles of the machine and position your toes straight down for your starting position.
  • Curl your right leg up as far as possible without lifting the upper legs or lower torso from the pad, or starting position, while keeping your left leg in the starting position.
  • Squeeze at the top glute to heel position and bring the legs back to the initial position.
  • Complete the full repletion range on the right leg before moving to the left.
  • One complete set is when both legs have been worked for the recommended repetitions.

SHOULDERS – (5 sets) Plank SH Front Razor Raise

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 – (5 sets) Standing SH Cable Push Down

Standing SH Cable Push Down

  • Attach a single handle attachment to the highest setting on a cable machine and grab it with your palm facing down.
  • Stand up straight facing the machine until you are about 2 feet away.
  • Grab it with your elbow tight to your side with your arm making a 90 degree angle, and 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.
  • 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.

STANDING SINGLE HAND CABLE PUSH DOWN WITH STRAIGHT BAR

  • Attach a straight bar attachment to the highest setting on a cable machine and grab it with your palms facing down.
  • Stand up straight facing the machine until you are about 2 feet away.
  • Grab the bar with both hands, keeping your elbows tight to your side.
  • Your arms should make a 90 degree angle, and your forearms should be parallel to the ground for your starting position.
  • During the entire exercise your forearm should not go above this 90 degree angle.
  • Extend your arms down, making the elbow the pivot point. The point 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.

ABS – (5 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.