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For menAdvancedPhase 2

Day 11: Pike & V-Sit

Day 11 of 30 in the Men’s Advanced Plan. Preview the movements in order, from warm-up to cool-down, and choose the short or the extended session.

  • 8 min or 15 min
  • 10 or 20 movements
  • Day 11 of 30

Today’s movements

Extended adds movements inside the warm-up, main work and cool-down.

Session length

10 movements, about 8 min with rests.

  1. Standing Side Bend

    Difficulty 1/530 sec

  2. Squat with Torso Rotation

    Difficulty 4/530 sec

  3. Standing Knee Drive

    Difficulty 3/530 sec

  4. Slow Cross-Body Knee-to-Elbow

    Difficulty 2/530 sec

  5. Lateral Shuffle Touch

    Difficulty 3/530 sec

  6. Pike Walk-Out

    Difficulty 4/530 sec

  7. Forearm Plank

    Difficulty 3/530 sec

  8. V-Sit and Punch

    Difficulty 4/530 sec

  9. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  10. Reverse Shoulder Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Standing Side Bend

    Difficulty 1/530 sec

  2. Squat with Torso Rotation

    Difficulty 4/530 sec

  3. Overhead Claps

    Difficulty 1/530 sec

  4. Torso Rotation

    Difficulty 1/530 sec

  5. Standing Knee Drive

    Difficulty 3/530 sec

  6. Slow Cross-Body Knee-to-Elbow

    Difficulty 2/530 sec

  7. Jumping Jack

    Difficulty 2/530 sec

  8. Front Kick and Toe Touch

    Difficulty 2/530 sec

  9. Lateral Shuffle Touch

    Difficulty 3/530 sec

  10. Reverse Lunge Toe Touch

    Difficulty 3/530 sec

  11. Pike Walk-Out

    Difficulty 4/530 sec

  12. Forearm Plank

    Difficulty 3/530 sec

  13. V-Sit and Punch

    Difficulty 4/530 sec

  14. Reverse Plank March

    Difficulty 5/530 sec

  15. Single-Leg Glute Bridge — Left

    Difficulty 4/530 sec

  16. Single-Leg Glute Bridge — Right

    Difficulty 4/530 sec

  17. Lumbar Rotation Stretch

    Difficulty 1/530 sec

  18. Downward Dog to Knee Tuck

    Difficulty 4/530 sec

  19. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  20. Reverse Shoulder Stretch

    Difficulty 1/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise.

Guides for this practice