Men’s Advanced Plan / Day 30 of 30
Day 30 – Test Day
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Arm CirclesExercise demonstration
Technique cues
- Stand tall with both arms extended sideways at shoulder height.
- Make small, controlled arm circles, then reverse direction.
10 movements
5 min active / ~7 min with rests
- Technique for Arm Circles
- Technique for Elbow Rotation
- Technique for Front Kick and Toe Touch
- Technique for Scissor Jumps
- Technique for Rotational Lunges
- Technique for Dive Bomber Push-Up
- Technique for Hand-Release Push-Up
- Technique for Forearm Plank
- Technique for Cat-Cow
- Technique for Standing Chest Opener Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Arm Circles
- Technique for Elbow Rotation
- Technique for Easy Run in Place
- Technique for Standing Hip Rotation
- Technique for Squat to Walkout
- Technique for Front Kick and Toe Touch
- Technique for Rocking Calf Raise
- Technique for Scissor Jumps
- Technique for Rotational Lunges
- Technique for Forearm Plank Leg Lift
- Technique for Dive Bomber Push-Up
- Technique for Hand-Release Push-Up
- Technique for Plank Up-Down
- Technique for Forearm Plank
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Cat-Cow
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor Stretch — Right
- Technique for Standing Chest Opener Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.