Men’s Advanced Plan / Day 18 of 30
Day 18 – Bridge & Chop
Preview the movements in order, from warm-up to cool-down.
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Standing Torso TwistExercise demonstration
Technique cues
- Stand tall with your feet apart and your arms extended sideways.
- Rotate your chest and arms from right to left while keeping your hips mostly facing forward.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Torso Twist
- Technique for Elbow Rotation
- Technique for Woodchop
- Technique for Standing Knee Drive
- Technique for Forearm Plank
- Technique for Reverse Tabletop Lift
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Standing Lower-Back Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Standing Torso Twist
- Technique for Elbow Rotation
- Technique for Squat with Torso Rotation
- Technique for Torso Rotation
- Technique for Woodchop
- Technique for Squat to Walkout
- Technique for Standing Knee Drive
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Forearm Plank
- Technique for Reverse Tabletop Lift
- Technique for Reverse Plank Hold
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Explosive Sit-Up
- Technique for Lumbar Rotation Stretch
- Technique for Downward Dog
- Technique for Standing Lower-Back Stretch
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.