Men’s Advanced Plan / Day 2 of 30
Day 2
Preview the movements in order, from warm-up to cool-down.
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Side Step and ReachExercise demonstration
Technique cues
- Step one foot to the side and reach the opposite arm diagonally overhead.
- Return to center and repeat on the other side at a steady rhythm.
10 movements
5 min active / ~7 min with rests
- Technique for Side Step and Reach
- Technique for Overhead Claps
- Technique for Squat to Walkout
- Technique for Frog Deadlift
- Technique for Hand-Release Push-Up
- Technique for Forearm Plank Leg Lift
- Technique for Pike Walk-Out
- Technique for Fast Mountain Climbers
- Technique for Standing Chest Opener Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Side Step and Reach
- Technique for Overhead Claps
- Technique for Standing Torso Twist
- Technique for Easy Run in Place
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Squat to Walkout
- Technique for Frog Deadlift
- Technique for Plank Up-Down
- Technique for Hand-Release Push-Up
- Technique for Forearm Plank Leg Lift
- Technique for Pike Walk-Out
- Technique for Plank Step-Out and Reach
- Technique for Fast Mountain Climbers
- Technique for Floor Triceps Dips
- Technique for V-Sit and Punch
- Technique for Standing Chest Opener Stretch
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Cross-Body Shoulder Stretch
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.