Men’s Advanced Plan / Day 11 of 30
Day 11 – Pike & V-Sit
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Standing Side BendExercise demonstration
Technique cues
- Stand tall with one hand on your hip and the other arm extended overhead.
- Bend gently to the side without rotating forward, return to center, and switch sides.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Side Bend
- Technique for Squat with Torso Rotation
- Technique for Standing Knee Drive
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Lateral Shuffle Touch
- Technique for Pike Walk-Out
- Technique for Forearm Plank
- Technique for V-Sit and Punch
- Technique for Standing Lower-Back Stretch
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Standing Side Bend
- Technique for Squat with Torso Rotation
- Technique for Overhead Claps
- Technique for Torso Rotation
- Technique for Standing Knee Drive
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Jumping Jack
- Technique for Front Kick and Toe Touch
- Technique for Lateral Shuffle Touch
- Technique for Reverse Lunge Toe Touch
- Technique for Pike Walk-Out
- Technique for Forearm Plank
- Technique for V-Sit and Punch
- Technique for Reverse Plank March
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Lumbar Rotation Stretch
- Technique for Downward Dog to Knee Tuck
- Technique for Standing Lower-Back Stretch
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.