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For menAdvancedPhase 2

Day 9: Double Archer

Day 9 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 9 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. Easy Run in Place

    Difficulty 2/530 sec

  3. Runner Knee Drive — Left

    Difficulty 3/530 sec

  4. Runner Knee Drive — Right

    Difficulty 3/530 sec

  5. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  6. Side Plank — Left

    Difficulty 4/530 sec

  7. Side Plank — Right

    Difficulty 4/530 sec

  8. Hand-Release Push-Up

    Difficulty 4/530 sec

  9. Overhead Triceps Stretch

    Difficulty 1/530 sec

  10. Reverse Shoulder Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Arm Circles

    Difficulty 1/530 sec

  2. Easy Run in Place

    Difficulty 2/530 sec

  3. Standing Torso Twist

    Difficulty 1/530 sec

  4. Quiet Jack

    Difficulty 1/530 sec

  5. Assisted Pistol Squat — Left

    Difficulty 5/530 sec

  6. Assisted Pistol Squat — Right

    Difficulty 5/530 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. Lateral Run to Jack

    Difficulty 3/530 sec

  11. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  12. Side Plank — Left

    Difficulty 4/530 sec

  13. Side Plank — Right

    Difficulty 4/530 sec

  14. Hand-Release Push-Up

    Difficulty 4/530 sec

  15. Floor Triceps Dips

    Difficulty 3/530 sec

  16. Reverse Plank March

    Difficulty 5/530 sec

  17. Cobra Stretch

    Difficulty 1/530 sec

  18. Overhead Triceps Stretch

    Difficulty 1/530 sec

  19. Standing Chest Opener 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