Men’s Advanced Plan / Day 25 of 30
Day 25 – Plank Finale
Preview the movements in order, from warm-up to cool-down.
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Standing Side BendExercise demonstration
Technique cues
- Stand tall with one hand on your hip and the other arm extended overhead.
- Bend gently to the side without rotating forward, return to center, and switch sides.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Side Bend
- Technique for Squat with Torso Rotation
- Technique for Forearm Plank Leg Lift
- Technique for Plank Step-Out and Reach
- Technique for Forearm Plank
- Technique for Seated Knee-Tuck Crunch
- Technique for Bicycle Crunch — Advanced
- Technique for Windshield Wipers
- Technique for Reverse Shoulder Stretch
- Technique for Standing Lower-Back Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Standing Side Bend
- Technique for Squat with Torso Rotation
- Technique for Standing Torso Twist
- Technique for Torso Rotation
- Technique for Squat to Walkout
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Reverse Lunge to High Knee
- Technique for Forearm Plank Leg Lift
- Technique for Fast Mountain Climbers
- Technique for Plank Step-Out and Reach
- Technique for Forearm Plank
- Technique for Reverse Tabletop Lift
- Technique for Seated Knee-Tuck Crunch
- Technique for Bicycle Crunch — Advanced
- Technique for Windshield Wipers
- Technique for Upper Trapezius Stretch
- Technique for Reverse Shoulder Stretch
- Technique for Standing Lower-Back Stretch
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.