Men’s Advanced Plan / Day 21 of 30
Day 21 – Recharge
Preview the movements in order, from warm-up to cool-down.
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Elbow RotationExercise demonstration
Technique cues
- Raise your upper arms to the sides and bend your elbows to 90 degrees.
- Rotate your forearms up and down through a comfortable range without lifting your shoulders.
10 movements
5 min active / ~7 min with rests
- Technique for Elbow Rotation
- Technique for Standing Side Bend
- Technique for Jabs and Uppercuts
- Technique for Curtsy Lunge
- Technique for Superman
- Technique for Windshield Wipers
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Elbow Rotation
- Technique for Arm Circles
- Technique for Torso Rotation
- Technique for Standing Side Bend
- Technique for Jabs and Uppercuts
- Technique for Alternating Side Lunges
- Technique for Standing Knee Drive
- Technique for Curtsy Lunge
- Technique for Forearm Plank
- Technique for Lying Pull-Backs
- Technique for Glute Bridge
- Technique for Lying Leg Raise
- Technique for Superman
- Technique for Windshield Wipers
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.