Men’s Advanced Plan / Day 16 of 30
Day 16 – Full Archer
Preview the movements in order, from warm-up to cool-down.
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Squat with Torso RotationExercise demonstration
Technique cues
- Lower into a squat with your hands near your head and your chest lifted.
- Stand, raise one knee, and rotate your torso toward it, then squat again and switch sides.
10 movements
5 min active / ~7 min with rests
- Technique for Squat with Torso Rotation
- Technique for Shadow Boxing with Footwork
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for High Knees with Punches
- Technique for Hand-Release Push-Up
- Technique for Archer Push-Up
- Technique for Plank Step-Out and Reach
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Neck Mobility
20 movements
10 min active / ~15 min with rests
- Technique for Squat with Torso Rotation
- Technique for Shadow Boxing with Footwork
- Technique for Side Step and Reach
- Technique for Dynamic Side Bends
- Technique for Squat to Walkout
- Technique for Reverse Lunge to High Knee
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for High Knees with Punches
- Technique for Woodchop
- Technique for Forearm Plank Leg Lift
- Technique for Hand-Release Push-Up
- Technique for Plank Arm Walk
- Technique for Archer Push-Up
- Technique for Plank Step-Out and Reach
- Technique for V-Sit and Punch
- Technique for Downward Dog to Knee Tuck
- Technique for Cobra Stretch
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Neck Mobility
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.