Men’s Advanced Plan / Day 14 of 30
Day 14 – Move Freely
Preview the movements in order, from warm-up to cool-down.
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Easy Run in PlaceExercise demonstration
Technique cues
- Jog lightly in place with short, relaxed steps.
- Keep your arms and shoulders loose and shake them gently as you move.
10 movements
5 min active / ~7 min with rests
- Technique for Easy Run in Place
- Technique for Standing Side Bend
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Squat and Front Kick
- Technique for Reverse Lunge Toe Touch
- Technique for Plank Reach-Through
- Technique for Prone I-Lift
- Technique for Neck Mobility
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Easy Run in Place
- Technique for Standing Side Bend
- Technique for Standing Hip Rotation
- Technique for Torso Rotation
- Technique for Rocking Calf Raise
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Wide Air Squat
- Technique for Squat and Front Kick
- Technique for Standing Knee Drive
- Technique for Reverse Lunge Toe Touch
- Technique for Plank Reach-Through
- Technique for Prone I-Lift
- Technique for Explosive Sit-Up
- Technique for Alternating Superman
- Technique for Crunch with Legs Raised
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor Stretch — Right
- Technique for Neck Mobility
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.