Men’s Advanced Plan / Day 20 of 30
Day 20 – Split & Archer
Preview the movements in order, from warm-up to cool-down.
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Quiet JackExercise demonstration
Technique cues
- Stand tall and step one foot out to the side while raising your arms overhead.
- Return to center and alternate sides, keeping the movement low-impact without jumping.
10 movements
5 min active / ~7 min with rests
- Technique for Quiet Jack
- Technique for Easy Run in Place
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Squat and Twist Jump
- Technique for Archer Push-Up
- Technique for Reverse Plank Hold
- Technique for Heel-Touch Crunch
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Quiet Jack
- Technique for Easy Run in Place
- Technique for Wrist Warm-Up
- Technique for Standing Hip Rotation
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Reverse Lunge Toe Touch
- Technique for Lateral Shuffle Touch
- Technique for Squat and Twist Jump
- Technique for Fast Mountain Climbers
- Technique for Plank Step-Out and Reach
- Technique for Archer Push-Up
- Technique for Russian Twist
- Technique for Reverse Plank Hold
- Technique for Reverse Tabletop Lift
- Technique for Heel-Touch Crunch
- Technique for Cobra Stretch
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
- Technique for Standing Quad Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.