Men’s Advanced Plan / Day 3 of 30
Day 3 – Curtsy & Cardio
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Squat with Torso RotationExercise demonstration
Technique cues
- Lower into a squat with your hands near your head and your chest lifted.
- Stand, raise one knee, and rotate your torso toward it, then squat again and switch sides.
10 movements
5 min active / ~7 min with rests
- Technique for Squat with Torso Rotation
- Technique for Quiet Jack
- Technique for Butt Kicks with Chest Opener
- Technique for Shuffle Woodchop
- Technique for Burpee to Plank
- Technique for Curtsy Lunge
- Technique for Flutter Kicks
- Technique for Prone Y-Lift
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Dynamic Side Bends
- Technique for Squat with Torso Rotation
- Technique for Arm Circles
- Technique for Quiet Jack
- Technique for Butt Kicks with Chest Opener
- Technique for Lateral Shuffle Touch
- Technique for Shuffle Woodchop
- Technique for Burpee to Plank
- Technique for Curtsy Lunge
- Technique for Reverse Lunge to High Knee
- Technique for Plank Reach-Through
- Technique for Russian Twist
- Technique for Flutter Kicks
- Technique for Prone Y-Lift
- Technique for Alternating Superman
- Technique for Glute Bridge
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.