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For menExpertPhase 4

Day 27: Pike Press Finish

Day 27 of 30 in the Men’s Expert 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 27 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. Side Step and Reach

    Difficulty 1/530 sec

  3. Squat and Twist Jump

    Difficulty 4/530 sec

  4. Explosive Squat Jump

    Difficulty 4/530 sec

  5. Plank Step-Out and Reach

    Difficulty 5/530 sec

  6. Pike Push-Up

    Difficulty 5/530 sec

  7. Reverse Plank Hold

    Difficulty 4/530 sec

  8. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  9. Standing Hamstring Stretch — Left

    Difficulty 1/530 sec

  10. Standing Hamstring Stretch — Right

    Difficulty 1/530 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. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  4. Squat with Torso Rotation

    Difficulty 4/530 sec

  5. Squat and Twist Jump

    Difficulty 4/530 sec

  6. Explosive Squat Jump

    Difficulty 4/530 sec

  7. Scissor Jumps

    Difficulty 3/530 sec

  8. Archer Push-Up

    Difficulty 5/530 sec

  9. Plank Step-Out and Reach

    Difficulty 5/530 sec

  10. Pike Push-Up

    Difficulty 5/530 sec

  11. Plank Up-Down

    Difficulty 4/530 sec

  12. Forearm Plank

    Difficulty 3/530 sec

  13. Reverse Plank Hold

    Difficulty 4/530 sec

  14. Reverse Tabletop Lift

    Difficulty 4/530 sec

  15. Russian Twist

    Difficulty 3/530 sec

  16. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  17. Standing Hamstring Stretch — Left

    Difficulty 1/530 sec

  18. Standing Hamstring Stretch — Right

    Difficulty 1/530 sec

  19. Standing Quad Stretch

    Difficulty 1/530 sec

  20. Downward Dog to Knee Tuck

    Difficulty 4/530 sec

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

Guides for this practice