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For menAdvancedPhase 2

Day 12: Split & Snow Angel

Day 12 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 12 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. Arm Circles

    Difficulty 1/530 sec

  2. Standing Torso Twist

    Difficulty 1/530 sec

  3. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  4. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  5. Step-Back Burpee

    Difficulty 2/530 sec

  6. Bird Dog

    Difficulty 2/530 sec

  7. Reverse Snow Angels

    Difficulty 2/530 sec

  8. Prone Y-Lift

    Difficulty 2/530 sec

  9. Cat-Cow

    Difficulty 1/530 sec

  10. Downward Dog

    Difficulty 2/530 sec

20 movements, about 15 min with rests.

  1. Arm Circles

    Difficulty 1/530 sec

  2. Standing Torso Twist

    Difficulty 1/530 sec

  3. Wrist Warm-Up

    Difficulty 1/530 sec

  4. Quiet Jack

    Difficulty 1/530 sec

  5. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  6. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  7. Step-Back Burpee

    Difficulty 2/530 sec

  8. Runner Knee Drive — Left

    Difficulty 3/530 sec

  9. Runner Knee Drive — Right

    Difficulty 3/530 sec

  10. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  11. Plank Reach-Through

    Difficulty 2/530 sec

  12. Bird Dog

    Difficulty 2/530 sec

  13. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  14. Reverse Snow Angels

    Difficulty 2/530 sec

  15. Prone Y-Lift

    Difficulty 2/530 sec

  16. Dead Bug

    Difficulty 2/530 sec

  17. Half-Split Hamstring Stretch — Left

    Difficulty 1/530 sec

  18. Half-Split Hamstring Stretch — Right

    Difficulty 1/530 sec

  19. Cat-Cow

    Difficulty 1/530 sec

  20. Downward Dog

    Difficulty 2/530 sec

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

Guides for this practice