Skip to content
For menIntermediatePhase 4

Day 27: Archer Sprint

Day 27 of 30 in the Men’s Intermediate 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. Easy Run in Place

    Difficulty 2/530 sec

  2. Side Step and Reach

    Difficulty 1/530 sec

  3. Squat and Twist Jump

    Difficulty 4/530 sec

  4. Lateral Shuffle Touch

    Difficulty 3/530 sec

  5. Squat to Walkout

    Difficulty 4/530 sec

  6. Archer Push-Up

    Difficulty 5/530 sec

  7. Plank Up-Down

    Difficulty 4/530 sec

  8. Seated Leg Lifts

    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. Easy Run in Place

    Difficulty 2/530 sec

  2. Side Step and Reach

    Difficulty 1/530 sec

  3. Standing Hip Rotation

    Difficulty 2/530 sec

  4. Standing Torso Twist

    Difficulty 1/530 sec

  5. Squat and Twist Jump

    Difficulty 4/530 sec

  6. Lateral Shuffle Touch

    Difficulty 3/530 sec

  7. Squat to Walkout

    Difficulty 4/530 sec

  8. Explosive Squat Jump

    Difficulty 4/530 sec

  9. High Knees with Punches

    Difficulty 3/530 sec

  10. Kneeling Archer Push-Up

    Difficulty 4/530 sec

  11. Side Plank — Left

    Difficulty 4/530 sec

  12. Side Plank — Right

    Difficulty 4/530 sec

  13. Archer Push-Up

    Difficulty 5/530 sec

  14. Pike Walk-Out

    Difficulty 4/530 sec

  15. Plank Up-Down

    Difficulty 4/530 sec

  16. Seated Leg Lifts

    Difficulty 5/530 sec

  17. Upper Trapezius Stretch

    Difficulty 1/530 sec

  18. Standing Hamstring Stretch — Left

    Difficulty 1/530 sec

  19. Standing Hamstring Stretch — Right

    Difficulty 1/530 sec

  20. Standing Quad 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