Men’s Advanced Plan / Day 26 of 30
Day 26 – Strong Back
Preview the movements in order, from warm-up to cool-down.
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Overhead ClapsExercise demonstration
Technique cues
- Stand tall with your arms extended sideways at shoulder height.
- Raise both arms to clap overhead, return them to the sides, and repeat.
10 movements
5 min active / ~7 min with rests
- Technique for Overhead Claps
- Technique for Standing Hip Rotation
- Technique for Burpee to Plank
- Technique for Standing Knee Drive
- Technique for Reverse Plank March
- Technique for Prone Back Extension Pull-Down
- Technique for Prone Arm Sweeps
- Technique for Dead Bug
- Technique for Cat-Cow
- Technique for Downward Dog to Knee Tuck
20 movements
10 min active / ~15 min with rests
- Technique for Overhead Claps
- Technique for Quiet Jack
- Technique for Standing Hip Rotation
- Technique for Shadow Boxing with Footwork
- Technique for Burpee to Plank
- Technique for Curtsy Lunge
- Technique for Squat and Front Kick
- Technique for Standing Knee Drive
- Technique for Plank Up-Down
- Technique for Plank Reach-Through
- Technique for Reverse Plank March
- Technique for Prone Back Extension Pull-Down
- Technique for Alternating Superman
- Technique for Prone Arm Sweeps
- Technique for Heel-Touch Crunch
- Technique for Dead Bug
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Cat-Cow
- Technique for Downward Dog to Knee Tuck
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.