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Day 1

Day Progress:

Razor Hybrid Fitness Beginner

Week 4, Day 1 • 10 to 12 reps, 1 minute rest

CHEST – (5 sets) 3 sets of Standing DH Band Press and 2 sets of Plank SH Side Razor Flys 

Standing DH Band Press

  • Position the door stop on the hinge side of the door at chest level and hook both handles up to bands for the desired resistance.
  • Face away from the door with one foot in front of the other, back straight up, 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.

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.

BACK – (5 sets) 3 sets of Plank SH 45° Razor Pull Back and 2 sets of Standing DH Band Bent Over Row or Standing DH Dumbbell Bent Over Row

Plank SH 45° 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.
  • 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.

BICEPS – (5 sets) 3 sets of Plank SH Razor Curls and 2 sets of Standing SH Hammer Razor Band Curls

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.

Standing SH Hammer Razor Band Curls

  • Choose your resistance band(s) and hook both ends to the Razor making a loop.
  • Lock the Razor into the hammer position and grab 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 Razor and band to the left side and repeat.
  • One complete set is when both arms have been worked.
  • Repeat for the recommended amount of repetitions.