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For menExpertPhase 2

Day 9: Archer & Walk

Day 9 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 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. Squat with Torso Rotation

    Difficulty 4/530 sec

  2. Arm Circles

    Difficulty 1/530 sec

  3. High Knees with Punches

    Difficulty 3/530 sec

  4. Running High Knees

    Difficulty 3/530 sec

  5. Archer Push-Up

    Difficulty 5/530 sec

  6. Plank Arm Walk

    Difficulty 4/530 sec

  7. Plank Step-Out and Reach

    Difficulty 5/530 sec

  8. Alternating Superman

    Difficulty 2/530 sec

  9. Reverse Shoulder Stretch

    Difficulty 1/530 sec

  10. Overhead Triceps Stretch

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Squat with Torso Rotation

    Difficulty 4/530 sec

  2. Arm Circles

    Difficulty 1/530 sec

  3. Quiet Jack

    Difficulty 1/530 sec

  4. Easy Run in Place

    Difficulty 2/530 sec

  5. High Knees with Punches

    Difficulty 3/530 sec

  6. Running High Knees

    Difficulty 3/530 sec

  7. Bulgarian Split Squat — Left

    Difficulty 4/530 sec

  8. Bulgarian Split Squat — Right

    Difficulty 4/530 sec

  9. Archer Push-Up

    Difficulty 5/530 sec

  10. Plank Arm Walk

    Difficulty 4/530 sec

  11. Plank Step-Out and Reach

    Difficulty 5/530 sec

  12. Forearm Plank

    Difficulty 3/530 sec

  13. V-Sit and Punch

    Difficulty 4/530 sec

  14. Floor Triceps Dips

    Difficulty 3/530 sec

  15. Alternating Superman

    Difficulty 2/530 sec

  16. Prone Arm Sweeps

    Difficulty 2/530 sec

  17. Seated Lower-Back Stretch — Left

    Difficulty 1/530 sec

  18. Seated Lower-Back Stretch — Right

    Difficulty 1/530 sec

  19. Reverse Shoulder Stretch

    Difficulty 1/530 sec

  20. Overhead Triceps 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