Men’s Advanced Plan / Day 15 of 30
Day 15 – Halfway Hand-Release
Preview the movements in order, from warm-up to cool-down.
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Arm CirclesExercise demonstration
Technique cues
- Stand tall with both arms extended sideways at shoulder height.
- Make small, controlled arm circles, then reverse direction.
10 movements
5 min active / ~7 min with rests
- Technique for Arm Circles
- Technique for Overhead Claps
- Technique for Lateral Shuffle Touch
- Technique for Frog Deadlift
- Technique for Burpee to Plank
- Technique for Hand-Release Push-Up
- Technique for Forearm Plank
- Technique for Dead Bug
- Technique for Cross-Body Shoulder Stretch
- Technique for Standing Chest Opener Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Arm Circles
- Technique for Wrist Warm-Up
- Technique for Standing Torso Twist
- Technique for Overhead Claps
- Technique for Lateral Run to Jack
- Technique for Lateral Shuffle Touch
- Technique for Frog Deadlift
- Technique for Burpee to Plank
- Technique for Hand-Release Push-Up
- Technique for Forearm Plank
- Technique for Reverse Plank March
- Technique for Seated Knee-Tuck Crunch
- Technique for Glute Bridge
- Technique for Dead Bug
- Technique for Reverse Snow Angels
- Technique for Lying Leg Raise
- Technique for Upper Trapezius Stretch
- Technique for Cross-Body Shoulder Stretch
- Technique for Standing Chest Opener Stretch
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.