Day 4

Day Progress:

Razor Hybrid Fitness Beginner

Week 12, Day 4 • 8 to 11 reps, 2 minute rest

CHEST– (3 sets regular, 2 supersets) Standing DH Band Press with Band at Top of Hinge SS with Push Ups

Standing DH Band Press with Band at Top of Hinge SS

  • Position the door stop on the hinge side of the door as high as it will go and hook both handles up to bands for the desired resistance.
  • Face away from the door with one foot in front of the other, leaning forward at about a 30 degree angle and with the bands at your chest for the starting position.
  • Then use your chest to push the bands in front of you in a controlled motion.
  • Your hand positions should be furthest apart at the beginning of the movement and slowly get closer until your arms are fully extended in front of you.
  • Lock your arms at the top of the lift and squeeze your chest, and then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

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.

BACK – (3 sets regular, 2 supersets) Plank SH Reverse Grip Razor Pull Back SS with Standing SH Band Bent Over Row

Plank SH Reverse Grip 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.
  • Grab the Razor with your right hand, palm up, 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.
  • 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.
  • A complete set is when both sides have been worked.

Standing SH Band Bent Over Row

  • Use the handle out of the Band Kit and clip the hooks of one or more bands onto the single handle.
  • Bend your knees slightly and starting with your right leg, stand on the middle of the resistance band. Use your right arm to start the exercise and work the same side of your back.
  • Bend forward slightly at the waist, and let your working arm hang straight down for the starting position, with your opposite arm on your knee.
  • Then retract the shoulder blade of the working side, as you flex the elbow, drawing the handle towards your stomach or rib cage.
  • Lower the handle in the working arm and repeat for recommended repetitions.
  • One complete set is when both arms have been worked.

ABS – (3 sets regular, 2 supersets) Lying on Back DL Raises SS with Crunches

Lying on Back DL Raises SS

  • Lie down on your back, flat on a bench or on a mat on the floor with your legs fully extended in front of you.
  • Place your hands palms down on your side or holding onto the bench.
  • Keep your legs extended, as straight as possible, with your knees slightly bent but locked, raise your legs until they make a 90 degree angle with the floor.
  • At the top position, with legs straight and perpendicular to the floor, use your abdominals to extend your hips off the floor, pointing your toes up at the ceiling.
  • Then slowly lower your legs back down to the starting position following the same line as you did coming up.
  • Repeat for the recommended repetitions.

Crunches

  • Lie on the floor, or on a bench, with your back flat and knees bent at a 90 degrees with your thighs perpendicular to the ground.
  • Curl your upper body forward and bring your shoulder blades just off the floor, curling your chin to your chest.
  • Pause and hold for a second at the top position with only your shoulder blades off the ground.
  • Then slowly lower down to the starting position.
  • If you can do more than the recommended repetition range, then slow the reps down and hold for 2 or 3 seconds at the top of the crunch.
  • You can go until you reach muscle failure.
  • Repeat for the recommended amount of repetitions.