Men’s Advanced Plan / Day 17 of 30
Day 17 – Pistols & Jacks
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 Quiet Jack
- Technique for Assisted Pistol Squat — Left
- Technique for Assisted Pistol Squat — Right
- Technique for Squat Jumps
- Technique for Jumping Jack
- Technique for Russian Twist
- Technique for Seated Leg Lifts
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Easy Run in Place
- Technique for Quiet Jack
- Technique for Standing Hip Rotation
- Technique for Standing Side Bend
- Technique for Assisted Pistol Squat — Left
- Technique for Assisted Pistol Squat — Right
- Technique for Squat Jumps
- Technique for Jumping Jack
- Technique for Rotational Lunges
- Technique for Plank Up-Down
- Technique for Fast Mountain Climbers
- Technique for Russian Twist
- Technique for Seated Leg Lifts
- Technique for Seated Knee-Tuck Crunch
- Technique for Reverse Plank March
- Technique for Heel-Touch Crunch
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
- Technique for Seated Lower-Back Stretch — Left
- Technique for Seated Lower-Back Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.