Men’s Advanced Plan / Day 22 of 30
Day 22 – Frog Jump Circuit
Preview the movements in order, from warm-up to cool-down.
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Squat with Torso RotationExercise demonstration
Technique cues
- Lower into a squat with your hands near your head and your chest lifted.
- Stand, raise one knee, and rotate your torso toward it, then squat again and switch sides.
10 movements
5 min active / ~7 min with rests
- Technique for Squat with Torso Rotation
- Technique for Dynamic Side Bends
- Technique for Frog Deadlift Jump
- Technique for Reverse Lunge Toe Touch
- Technique for Plank Arm Walk
- Technique for Plank Up-Down
- Technique for Seated Knee-Tuck Crunch
- Technique for Reverse Plank March
- Technique for Downward Dog to Knee Tuck
- Technique for Cross-Body Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Squat with Torso Rotation
- Technique for Standing Torso Twist
- Technique for Dynamic Side Bends
- Technique for Overhead Claps
- Technique for Frog Deadlift Jump
- Technique for Burpee with Push-Up
- Technique for Assisted Pistol Squat — Left
- Technique for Assisted Pistol Squat — Right
- Technique for Reverse Lunge Toe Touch
- Technique for Running High Knees
- Technique for Plank Arm Walk
- Technique for Plank Up-Down
- Technique for Seated Knee-Tuck Crunch
- Technique for Reverse Plank March
- Technique for Flutter Kicks
- Technique for Explosive Sit-Up
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Downward Dog to Knee Tuck
- Technique for Cross-Body Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.