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For menExpertPhase 1

Day 5: Pull-Down Day

Day 5 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 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. Standing Side Bend

    Difficulty 1/530 sec

  2. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  3. Step-Back Burpee

    Difficulty 2/530 sec

  4. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  5. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  6. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  7. Dead Bug

    Difficulty 2/530 sec

  8. Prone I-Lift

    Difficulty 2/530 sec

  9. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  10. Cross-Body Shoulder Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Standing Side Bend

    Difficulty 1/530 sec

  2. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  3. Standing Hip Rotation

    Difficulty 2/530 sec

  4. Easy Run in Place

    Difficulty 2/530 sec

  5. Step-Back Burpee

    Difficulty 2/530 sec

  6. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  7. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  8. Slow Cross-Body Knee-to-Elbow

    Difficulty 2/530 sec

  9. Seated Knee-Tuck Crunch

    Difficulty 5/530 sec

  10. Reverse Tabletop Lift

    Difficulty 4/530 sec

  11. Windshield Wipers

    Difficulty 3/530 sec

  12. Prone Back Extension Pull-Down

    Difficulty 2/530 sec

  13. Dead Bug

    Difficulty 2/530 sec

  14. Alternating Superman

    Difficulty 2/530 sec

  15. Prone I-Lift

    Difficulty 2/530 sec

  16. Prone Arm Sweeps

    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. Standing Lower-Back Stretch

    Difficulty 1/530 sec

  20. Cross-Body 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