Day 4

Day Progress:

Razor Hybrid Fitness Beginner

Week 2, Day 4 • 4 to 7 reps, 90 second rest

BACK – (4 sets) Plank SH Razor Pull Back

Plank SH 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 and palm down, 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.
  • A complete set is when both sides have been worked.

CHEST – (4 sets) Plank SH Side Razor Flys

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 a little more than arms length away from the point of attachment (this movement can also be done with bodyweight only).
  • 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.

ABS – (4 sets) Lying on Back DL Raise

Lying on Back DL Raise

  • 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.

CALVES – (4 sets) Standing DL Calf Raises

Standing DL Calf Raises

  • 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.