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Day 1

Day Progress:

Razor Hybrid Fitness Beginner

Week 9, Day 1 • 12 - 15 reps, 90 Second rest

CHEST – (5 sets) Standing DH Band Press with Band at Bottom of Hinge or Dumbbell Flys

Standing DH Band Press with Band at Bottom of Hinge

  • Position the door stop on the hinge side of the door close to the bottom and hook both handles up to bands for the desired resistance.
  • Face away from the door with one foot in front of the other with your back straight up, and with the bands at your chest for the starting position.
  • Then use your chest to push the bands up 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.
  • There should be a straight line from the point of attachment to the top position of the hands.
  • Then follow the same line coming back in a controlled fashion.
  • Repeat the movement for the recommended amount of repetitions.

Dumbbell Flys

  • Lie down on a flat bench with a dumbbell in each hand and position the dumbbells above your chest at the top with your palms facing each other.
  • Then with a slight bend of your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest.
  • Your arms should remain stationary with the elbow locked and the movement should only occur at the shoulder joint.
  • Return your arms back following the same line up to the starting position as you squeeze your chest muscles.
  • Repeat the movement for the recommended amount of repetitions.

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.

BICEPS – (5 sets) Plank SH 45° Razor Curls

Plank SH 45° 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.
  • Lock the Razor into the 45 degree 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.

CALVES – (5 sets) Standing DL Calf Raises with Band or Dumbbells

Standing DL 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.