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For menAdvancedPhase 1

Day 5: Plank & Pull

Day 5 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 5 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. Overhead Claps

    Difficulty 1/530 sec

  2. Wrist Warm-Up

    Difficulty 1/530 sec

  3. Burpee to Plank

    Difficulty 4/530 sec

  4. Rocking Calf Raise

    Difficulty 2/530 sec

  5. Plank Up-Down

    Difficulty 4/530 sec

  6. Bird Dog

    Difficulty 2/530 sec

  7. Superman

    Difficulty 2/530 sec

  8. Lying Pull-Backs

    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. Overhead Claps

    Difficulty 1/530 sec

  2. Side Step and Reach

    Difficulty 1/530 sec

  3. Wrist Warm-Up

    Difficulty 1/530 sec

  4. Easy Run in Place

    Difficulty 2/530 sec

  5. Burpee to Plank

    Difficulty 4/530 sec

  6. Marching High Knees

    Difficulty 2/530 sec

  7. Rocking Calf Raise

    Difficulty 2/530 sec

  8. Reverse Lunge Toe Touch

    Difficulty 3/530 sec

  9. Fast Mountain Climbers

    Difficulty 4/530 sec

  10. Plank Up-Down

    Difficulty 4/530 sec

  11. Bird Dog

    Difficulty 2/530 sec

  12. Superman

    Difficulty 2/530 sec

  13. Lying Pull-Backs

    Difficulty 2/530 sec

  14. Windshield Wipers

    Difficulty 3/530 sec

  15. Reverse Snow Angels

    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