Men’s Advanced Plan / Day 19 of 30
Day 19 – Curtsy & Sweeps
Preview the movements in order, from warm-up to cool-down.
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Dynamic Side BendsExercise demonstration
Technique cues
- Stand tall with your feet slightly wider than hip-width and your arms relaxed or at your sides.
- Bend smoothly from side to side without rotating your chest forward.
10 movements
5 min active / ~7 min with rests
- Technique for Dynamic Side Bends
- Technique for Shadow Boxing with Footwork
- Technique for Burpee to Plank
- Technique for Reverse Lunge to High Knee
- Technique for Curtsy Lunge
- Technique for Bird Dog
- Technique for Prone Arm Sweeps
- Technique for Prone I-Lift
- Technique for Cat-Cow
- Technique for Upper Trapezius Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Dynamic Side Bends
- Technique for Shadow Boxing with Footwork
- Technique for Overhead Claps
- Technique for Side Step and Reach
- Technique for Burpee to Plank
- Technique for Jabs and Uppercuts
- Technique for Reverse Lunge to High Knee
- Technique for Rotational Lunges
- Technique for Curtsy Lunge
- Technique for Bird Dog
- Technique for Plank Up-Down
- Technique for Dead Bug
- Technique for Windshield Wipers
- Technique for Prone Arm Sweeps
- Technique for Alternating Superman
- Technique for Prone I-Lift
- Technique for Cat-Cow
- Technique for Upper Trapezius Stretch
- 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.