Men’s Advanced Plan / Day 27 of 30
Day 27 – Dive Bomber Finish
Preview the movements in order, from warm-up to cool-down.
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Easy Run in PlaceExercise demonstration
Technique cues
- Jog lightly in place with short, relaxed steps.
- Keep your arms and shoulders loose and shake them gently as you move.
10 movements
5 min active / ~7 min with rests
- Technique for Easy Run in Place
- Technique for Dynamic Side Bends
- Technique for Frog Deadlift Jump
- Technique for Burpee with Push-Up
- Technique for Dive Bomber Push-Up
- Technique for Forearm Plank Leg Lift
- Technique for Plank Arm Walk
- Technique for Seated Leg Lifts
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Easy Run in Place
- Technique for Dynamic Side Bends
- Technique for Arm Circles
- Technique for Elbow Rotation
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Frog Deadlift Jump
- Technique for Burpee with Push-Up
- Technique for Explosive Squat Jump
- Technique for Dive Bomber Push-Up
- Technique for Forearm Plank Leg Lift
- Technique for Plank Arm Walk
- Technique for Reverse Plank Hold
- Technique for Seated Knee-Tuck Crunch
- Technique for Seated Leg Lifts
- Technique for Reverse Tabletop Lift
- Technique for Cobra Stretch
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
- Technique for Standing Quad Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.