Men’s Advanced Plan / Day 13 of 30
Day 13 – Jumps & Climbers
Preview the movements in order, from warm-up to cool-down.
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Shadow Boxing with FootworkExercise demonstration
Technique cues
- Take a light boxing stance with your hands near your face and your knees slightly bent.
- Throw alternating punches while rotating your torso and moving lightly on your feet.
- Throw alternating punches while running lightly in place.
10 movements
5 min active / ~7 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Dynamic Side Bends
- Technique for Frog Deadlift
- Technique for Squat Jumps
- Technique for Pike Walk-Out
- Technique for Kneeling Archer Push-Up
- Technique for Fast Mountain Climbers
- Technique for Bicycle Crunch — Advanced
- Technique for Reverse Shoulder Stretch
- Technique for Standing Quad Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Dynamic Side Bends
- Technique for Side Step and Reach
- Technique for Elbow Rotation
- Technique for Burpee with Push-Up
- Technique for Frog Deadlift
- Technique for Ghost Rope
- Technique for Squat Jumps
- Technique for Pike Walk-Out
- Technique for Kneeling Archer Push-Up
- Technique for Fast Mountain Climbers
- Technique for Seated Knee-Tuck Crunch
- Technique for Seated Leg Lifts
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Bicycle Crunch — Advanced
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Reverse Shoulder Stretch
- Technique for Standing Quad Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.