Day 4

Day Progress:

Razor Hybrid Fitness Beginner

Week 6, Day 4 • 6 to 9 reps, 2 minute rest

CHEST – (3 Supersets) Plank SH Side Razor Fly SS with Push Ups to failure

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.

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) Standing DH Close Grip Band Lat Pull Downs w/ Band at Top of Hinge

Standing DH Close Grip Band Lat Pull Downs w/ Band at Top of Hinge

  • Attach the door stop above the top hinge of the door and then close and lock the door.
  • Slide the desired resistance bands through the loop hole and attach the handles to the ends of the bands.
  • Bend your knees and bend forward slightly at the waist with one leg back for balance grabbing the handles with both hands touching one another above your head as you look down at the floor.
  • There should be an imaginary straight line from your waist to your hands in the starting position.
  • Then retract the shoulder blades moving both arms down at the same time, as you flex the elbow, drawing the handles towards the center of your chest.
  • Return to the starting position and repeat for recommended repetitions.

BICEPS – (3 sets) Standing 45° Razor Band Curls

Standing 45° Razor Band Curls

  • Choose your resistance band(s) and hook both ends to the Razor making a loop.
  • Lock the Razor into the 45 degree 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.

CALVES – (3 sets) Standing DH Weighted Calf Raises

Standing DH Weighted 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.