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Day 5

Day Progress:

Razor Hybrid Fitness Beginner

Week 8, Day 5 • 8 to 11 reps, 90 Second rest

LEGS – (4 Supersets) Standing DH Razor Deadlift Band or Cable Pull Through SS with Standing SL Band Hip Extension

Standing DH Razor Deadlift Band Pull Through SS

Standing DH Razor Deadlift Cable Pull Through SS

Standing SL Band Hip Extensions

  • Secure one end of the band to the lower portion of a post or use the door attachment about 6 inches above the floor in the hinge.
  • Attach the other to end to your foot or ankle.
  • Your shoulder opposite of the attached band should be towards the door or column.
  • You can hold to the door or onto the column to stabilize yourself.
  • Keep your head and your chest up, move the resisted leg to your side as far as you can while keeping the knee straight.
  • Return the leg to the starting position.

SHOULDERS – (4 sets) Standing DH Upright Band Row

Standing DH Upright Band Row

  • Choose the resistance band(s) and attach the handles to each end.
  • Step on the center of the band with feet shoulder width apart.
  • To add resistance, widen stance, and to lessen resistance put feet closer together.
  • Grab the handles with your hands in front of you, and your palms facing towards you.
  • Keep your elbows bent at a slight angle in the starting position to protect the bicep tendon.
  • At the same time, begin to raise your arms straight up with your hands remaining close to your torso.
  • Your elbows should be raised above your shoulders at the top position, while keeping your upper body stationary and making the shoulder joint the pivot point.
  • Then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

TRICEPS – (4 sets) Standing SH Band Pull Down with Band at Top of Hinge

Standing SH Band Pull Down with Band at Top of Hinge

  • Position the door stop on the hinge side of the door as high as it will go and hook one handle up to the band(s) making a loop through the door attachment.
  • Stand up straight, facing the door, until you are about 2 feet away.
  • Grab the handle with your elbow tight to your side, palm up towards the ceiling, and your arm making a 90 degree angle with your forearm parallel to the ground.
  • During the entire exercise your forearm should not go above this 90 degree angle.
  • Extend your working arm down, making the elbow the pivot point, until your arm is completely straight at your side.
  • From your elbow to your shoulder should not move during this movement.
  • 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.

ABS – (4 sets) Lying on Back DL Raises

Lying on Back DL Raises

  • 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.