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For menExpertPhase 2

Day 8: Pike & Hold

Day 8 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 8 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. Dynamic Side Bends

    Difficulty 1/530 sec

  2. Standing Hip Rotation

    Difficulty 2/530 sec

  3. Curtsy Lunge

    Difficulty 3/530 sec

  4. Runner Knee Drive — Left

    Difficulty 3/530 sec

  5. Runner Knee Drive — Right

    Difficulty 3/530 sec

  6. Pike Walk-Out

    Difficulty 4/530 sec

  7. Reverse Plank Hold

    Difficulty 4/530 sec

  8. Seated Leg Lifts

    Difficulty 5/530 sec

  9. Standing Chest Opener Stretch

    Difficulty 1/530 sec

  10. Reverse Shoulder Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Dynamic Side Bends

    Difficulty 1/530 sec

  2. Standing Hip Rotation

    Difficulty 2/530 sec

  3. Standing Side Bend

    Difficulty 1/530 sec

  4. Shadow Boxing with Footwork

    Difficulty 2/530 sec

  5. Curtsy Lunge

    Difficulty 3/530 sec

  6. Squat to Walkout

    Difficulty 4/530 sec

  7. Runner Knee Drive — Left

    Difficulty 3/530 sec

  8. Runner Knee Drive — Right

    Difficulty 3/530 sec

  9. Reverse Lunge to High Knee

    Difficulty 4/530 sec

  10. Pike Walk-Out

    Difficulty 4/530 sec

  11. Side Plank — Left

    Difficulty 4/530 sec

  12. Side Plank — Right

    Difficulty 4/530 sec

  13. Plank Shoulder Tap

    Difficulty 4/530 sec

  14. Reverse Plank Hold

    Difficulty 4/530 sec

  15. Seated Leg Lifts

    Difficulty 5/530 sec

  16. Bicycle Crunch — Advanced

    Difficulty 4/530 sec

  17. Downward Dog to Knee Tuck

    Difficulty 4/530 sec

  18. Upper Trapezius 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