Men’s Advanced Plan / Day 29 of 30
Day 29 – Light Rehearsal
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Standing Torso TwistExercise demonstration
Technique cues
- Stand tall with your feet apart and your arms extended sideways.
- Rotate your chest and arms from right to left while keeping your hips mostly facing forward.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Torso Twist
- Technique for Quiet Jack
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Standing Oblique Twist
- Technique for Shuffle Woodchop
- Technique for Plank Reach-Through
- Technique for Alternating Superman
- Technique for Prone Y-Lift
- Technique for Reverse Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Standing Torso Twist
- Technique for Shadow Boxing with Footwork
- Technique for Quiet Jack
- Technique for Overhead Claps
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Marching High Knees
- Technique for Standing Oblique Twist
- Technique for Shuffle Woodchop
- Technique for High Knees with Punches
- Technique for Beginner Mountain Climbers
- Technique for Plank Reach-Through
- Technique for Explosive Sit-Up
- Technique for Alternating Superman
- Technique for Reverse Snow Angels
- Technique for Prone Back Extension Pull-Down
- Technique for Prone Y-Lift
- Technique for Upper Trapezius Stretch
- Technique for Reverse Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Cross-Body Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.