Day 4

Day Progress:

Razor Hybrid Fitness Beginner

Week 10, Day 4 • 8 to 11 reps, 90 Second rest

BACK – (3 Supersets) Plank SH 45° Razor Pull Back SS with Standing DH Band or Dumbbell Bent Over Row

Plank SH 45° Razor Pull Back SS

  • 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.
  • Use the locking pin to move the handle into position 3 and grab the Razor with your right hand, and place your left hand on the floor to stabilize your body.
  • Your starting position should be fully extended, facing the door or machine, with tension on the Razor.
  • Begin to pull back keeping a straight line from your elbow to the cable or band, with your forearm parallel to the ground, pushing through the floor the entire time.
  • At the back of the movement retract at the shoulder blade of the working side, and draw your elbow tight against your rib cage. Release and follow the same line back to the starting position.
  • Lock the Razor in position one for the left hand and repeat the movement.
  • A complete set is when both sides have been worked.

Standing DH Band Bent Over Row

  • Use the handles out of the Band Kit and clip each end of the hook to one or more bands so that you have two handles on a band.
  • Bend your knees slightly and use both feet to stand on the middle of the resistance band.
  • Bend forward slightly at the waist and let both hands hang straight down for the starting position.
  • Then retract the shoulder blades moving both arms up at the same time, as you flex the elbow, drawing the handles towards your stomach or rib cage.
  • Lower the handles and repeat for recommended repetitions.

Standing DH dumbbell Bent Over Row

  • Bend your knees slightly and stand with feet shoulder width apart.
  • Bend forward slightly at the waist and let both hands hang straight down, holding dumbbells for the starting position.
  • Then retract the shoulder blades moving both arms up at the same time, as you flex the elbow, drawing the handles towards your stomach or rib cage.
  • Lower the handles and repeat for recommended repetitions.

CHEST – (3 Supersets) Plank SH Tension Razor Push Ups SS with  Push Ups

Plank SH Tension Razor Push Ups 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.
  • With a slight bend on the elbow holding the Razor in order to prevent stress at the biceps tendon, keep tension in the start plank/push up position.
  • Keep the hand holding the Razor steady and still as you begin the movement, keeping your head to your toes in a straight line, moving straight down.
  • As you move down, the arm holding the Razor performs a push up with tension as you try to keep it in one place.
  • Your chest should be only a few inches away from the Razor at the bottom, 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.

Push Ups

  • Get into pushup position on the toes or knees if you are a beginner, with your hands just outside of shoulder width.
  • Perform a pushup by allowing the elbows to flex.
  • As you descend, keep your body straight from your head to our toes, or knees.
  • Try to get a few inches of the ground for advanced and just get as low as you can if you are a beginner.
  • Follow the same line up and repeat for recommended repetitions.

BICEPS – (3 Supersets) Standing SH Band Curls SS with Plank SH Razor Curls

Standing SH Band Curls SS

  • Choose your resistance band(s) and hook both ends to one handle making a loop.
  • Grab the handle with your right hand, and then stand on the band with the right foot.
  • 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 the band to the left side and repeat.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

STANDING SINGLE HAND CONCENTRATION BAND CURL

  • Put the door stop on the hinge side of the door about 6” of the ground.
  • Choose your resistance band(s) and loop it through the door stop.
  • Hook both ends to one handle making a loop.
  • Grab the handle with your right hand and stand with your right side towards the door about 2 feet away.
  • Bend at the knees, bend over at the waist, keeping your back straight, and until you are low enough to rest your right elbow just inside your right knee.
  • Curl the right arm forward while contracting the biceps until your hand just misses your left knee, and 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.
  • Position yourself opposite your right side, and repeat on the left side.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.

Plank SH Razor Curls

  • 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 against the door or machine, and your palm down.
  • Put a slight bend on the elbow that is not holding the Razor in order to prevent stress at the biceps tendon and to get low enough to keep your working arm, elbow to shoulder, parallel with the ground for your starting position (for a beginner, or after muscle fatigue you can hold yourself up with the forearm of the non-working arm, instead of using your hand with a slight angle).
  • While keeping the elbow in one spot, and pushing through the floor, start with your arm fully extended and curl until your bicep is fully contracted.
  • Then follow the same line going back in a controlled fashion.
  • One complete set is when both arms have been worked.
  • Repeat the movement for the recommended repetitions.

CALVES – (3 Supersets) Standing SL Calf Raises SS with Standing DL Calf Raises

Standing SL Calf Raises SS

  • Position a 2″ ledge underneath one foot, and place the other foot behind you just off the ground.
  • You can use a single dumbbell in one hand while using the other for balance. You can hold a single dumbbell in both hands for a little more advanced move that requires balance, or use a barbell or smith machine for another variation.
  • Start with the balls of your foot on the ledge, and your heel touching the floor.
  • Then in a controlled fashion, lift your body only using your calf.
  • Stand up on your toes completely before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.

Standing DL Calf Raises SS

  • Position a 2″ ledge underneath both feet.
  • You can use a single dumbbell in one hand while using the other for balance. You can hold a single dumbbell in both hands for a little more advanced move that requires balance, or use a barbell or smith machine for another variation.
  • Start with the balls of your feet on the ledge, and your heels touching the floor.
  • Then in a controlled fashion, lift your body up using both calves at the same time.
  • Stand up on your toes completely before returning down at the same speed, following the same line down.
  • Repeat for the recommended amount of repetitions.