Men’s Advanced Plan / Day 10 of 30
Day 10 – Jump Squats
Preview the movements in order, from warm-up to cool-down.
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Side Step and ReachExercise demonstration
Technique cues
- Step one foot to the side and reach the opposite arm diagonally overhead.
- Return to center and repeat on the other side at a steady rhythm.
10 movements
5 min active / ~7 min with rests
- Technique for Side Step and Reach
- Technique for Dynamic Side Bends
- Technique for Explosive Squat Jump
- Technique for Reverse Lunge to High Knee
- Technique for Reverse Tabletop Lift
- Technique for Flutter Kicks
- Technique for Prone Y-Lift
- Technique for Windshield Wipers
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Side Step and Reach
- Technique for Dynamic Side Bends
- Technique for Shadow Boxing with Footwork
- Technique for Standing Hip Rotation
- Technique for Explosive Squat Jump
- Technique for Alternating Side Lunges
- Technique for Reverse Lunge to High Knee
- Technique for Squat to Walkout
- Technique for Fast Mountain Climbers
- Technique for Bird Dog
- Technique for Reverse Tabletop Lift
- Technique for Alternating Superman
- Technique for Flutter Kicks
- Technique for Heel-Touch Crunch
- Technique for Prone Y-Lift
- Technique for Windshield Wipers
- Technique for Seated Lower-Back Stretch — Left
- Technique for Seated Lower-Back Stretch — Right
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.