Men’s Advanced Plan / Day 28 of 30
Day 28 – Cool Down
Preview the movements in order, from warm-up to cool-down.
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Wrist Warm-UpExercise demonstration
Technique cues
- Extend your arms in front and rotate your wrists gently.
- Circle in both directions, then flex your wrists up and down without pain.
10 movements
5 min active / ~7 min with rests
- Technique for Wrist Warm-Up
- Technique for Side Step and Reach
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Lateral Run to Jack
- Technique for Floor Triceps Dips
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Downward Dog
- Technique for Neck Mobility
20 movements
10 min active / ~15 min with rests
- Technique for Wrist Warm-Up
- Technique for Standing Side Bend
- Technique for Side Step and Reach
- Technique for Torso Rotation
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Lateral Run to Jack
- Technique for Rotational Lunges
- Technique for Running High Knees
- Technique for Lateral Shuffle Touch
- Technique for Curtsy Lunge
- Technique for Floor Triceps Dips
- Technique for Crunch with Legs Raised
- Technique for Glute Bridge
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Downward Dog
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Neck Mobility
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.