Day 4

Day Progress:

Razor Hybrid Fitness Beginner

Week 4, Day 4 • 6 to 9 reps, 1 minute rest

BACK – (5 sets) Plank SH Reverse Grip Razor Pull Back

Plank SH Reverse Grip 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, 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.

CHEST – (5 sets) Feet Elevated Plank SH Tension Razor Push Ups  or Standard Push Ups

Feet Elevated Plank SH Tension Razor Push Ups

  • 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 with your feet elevated at least 24”.
  • 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.

Standard 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.

ABS – (5 sets) Crunches Holding the Bench or Razor Ab Roll

Crunches Holding the Bench

  • Lie flat on your back on the bench with your body straight from your head to your toes.
  • Grab the side of the bench with your arms straight on your side.
  • A beginner can lie on the floor using a mat. Then curl your upper body forward and bring your shoulder blades just off the floor, curling your chin to your chest while at the same time slowly raising your legs, bending slightly at the knees.
  • 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.

Razor Ab Roll

(Use Wall if Needed)

  • Start kneeling in the glute to heel form.
  • Grab the Razor with a hand over hand grip, keeping the elbows in and wrists away from the wheels.
  • With the Razor in front of you begin rolling straight forward as far out as you can without touching the floor with your body.
  • Then pull your body back to the starting position.
  • For a beginner test out your maximum fully extended position using a wall for a stop.
  • Then do repetitions using the wall as your bottom position.
  • Repeat for the recommended amount of repetitions.

RAZOR AB ROLL WITH TWIST

Recommended for only the most advanced individuals

  • Start kneeling in the glute to heel form.
  • Grab the Razor with a hand over hand grip, keeping the elbows in and wrists away from the wheels.
  • With the Razor in front of you begin rolling out straight forward as far as you can without touching the floor with your body.
  • Then pull your body back to the starting position and roll out at a diagonal fashion to the left, with wrists in and protected from the wheel.
  • Pull your body back to the starting position and repeat for the right side.
  • This exercise emphasizes the obliques.
  • Repeat for the recommended amount of repetitions.