Day 5

Day Progress:

Razor Hybrid Fitness Beginner

Week 2, Day 5 • 4 to 7 reps, 90 second rest

TRICEPS – (4 sets regular, 1 superset) Plank SH Razor Kickbacks SS with Standing SH Bent Over Band Kickbacks

Plank SH Razor Kickbacks

  • 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 head facing the point of attachment and grab the Razor with your palm facing your feet.
  • 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, fully extend your arm back until it is completely straight.
  • 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 SH Bent Over Band Kickbacks

  • Choose the resistance band(s) and attach one handle to both clips so that it forms a loop.
  • Step on the center using the same foot as the arm that is being worked.
  • Grab the handle with your palm facing your torso, and rest your other hand on your knee.
  • Keep your back straight with a slight bend in the knees and bend forward at the waist.
  • Your torso should be close to parallel to the floor.
  • Make sure to keep your head up and your elbow should be close to your torso with your shoulder to elbow parallel to the floor.
  • Your forearm should be pointed towards the floor for your beginning position.
  • There should be a 90-degree angle formed between your forearm and upper arm.
  • Keep your upper arm stationary and use your triceps to lift the bands until the arm is fully extended with your palm facing the ceiling, making your elbow the pivot point.
  • 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.

BICEPS – (4 sets regular, 1 superset) Plank SH Hammer Razor Curl SS with Standing SH Band Curls

Plank SH Hammer 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 lock the Razor into the hammer position.
  • 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.

Standing SH Band Curls

  • 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.

LEGS – (4 sets) Bulgarian Split Squats

Bulgarian Split Squats

  • Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench.
  • Your feet should be shoulder width apart from each other.
  • Bend the knees and move one foot back so that your toe is resting on the flat bench.
  • If you are a beginner, use a chair or something stationary to rest your hand on to maintain balance.
  • Your other foot should be stationary in front of you.
  • Keep your head up at all times, as looking down will get you off balance, also maintain a straight back.
  • Make sure your back is straight and chest is out while performing this exercise.
  • Slowly lower your leg until your thigh is parallel to the floor.
  • At this point, your knee should just be over your toes.
  • Your chest should be directly above the middle of your thigh.
  • Switch legs and repeat the movement for one complete set.