Men’s Advanced Plan / Day 24 of 30
Day 24 – Power Legs
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 Arm Circles
- Technique for Squat Jumps
- Technique for Reverse Lunge to High Knee
- Technique for Burpee to Plank
- Technique for Squat and Twist Jump
- Technique for Plank Up-Down
- Technique for Seated Leg Lifts
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Side Step and Reach
- Technique for Arm Circles
- Technique for Elbow Rotation
- Technique for Wrist Warm-Up
- Technique for Squat Jumps
- Technique for Reverse Lunge to High Knee
- Technique for Burpee to Plank
- Technique for Squat and Twist Jump
- Technique for Pike Walk-Out
- Technique for Plank Step-Out and Reach
- Technique for Plank Up-Down
- Technique for Seated Leg Lifts
- Technique for Reverse Plank March
- Technique for Explosive Sit-Up
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
- Technique for Lumbar Rotation Stretch
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.