Skip to content
For menIntermediatePhase 2

Day 9: Hand-Release Debut

Day 9 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 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. Elbow Rotation

    Difficulty 1/530 sec

  2. Quiet Jack

    Difficulty 1/530 sec

  3. Standing Knee Drive

    Difficulty 3/530 sec

  4. Frog Deadlift

    Difficulty 3/530 sec

  5. Hand-Release Push-Up

    Difficulty 4/530 sec

  6. Pike Walk-Out

    Difficulty 4/530 sec

  7. Reverse Plank Hold

    Difficulty 4/530 sec

  8. Lying Pull-Backs

    Difficulty 2/530 sec

  9. Reverse Shoulder Stretch

    Difficulty 1/530 sec

  10. Neck Mobility

    Difficulty 1/530 sec

20 movements, about 15 min with rests.

  1. Elbow Rotation

    Difficulty 1/530 sec

  2. Quiet Jack

    Difficulty 1/530 sec

  3. Standing Side Bend

    Difficulty 1/530 sec

  4. Squat with Torso Rotation

    Difficulty 4/530 sec

  5. Burpee Push-Up

    Difficulty 5/530 sec

  6. Standing Knee Drive

    Difficulty 3/530 sec

  7. Ghost Rope

    Difficulty 2/530 sec

  8. Frog Deadlift

    Difficulty 3/530 sec

  9. Hand-Release Push-Up

    Difficulty 4/530 sec

  10. Pike Walk-Out

    Difficulty 4/530 sec

  11. Forearm Plank Leg Lift

    Difficulty 4/530 sec

  12. Floor Triceps Dips

    Difficulty 3/530 sec

  13. Russian Twist

    Difficulty 3/530 sec

  14. Reverse Plank Hold

    Difficulty 4/530 sec

  15. Crunch with Legs Raised

    Difficulty 3/530 sec

  16. Lying Pull-Backs

    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. Neck Mobility

    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