Men’s Advanced Plan / Day 4 of 30
Day 4 – V-Sit & Plank
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Shadow Boxing with FootworkExercise demonstration
Technique cues
- Take a light boxing stance with your hands near your face and your knees slightly bent.
- Throw alternating punches while rotating your torso and moving lightly on your feet.
- Throw alternating punches while running lightly in place.
10 movements
5 min active / ~7 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Standing Side Bend
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Standing Knee Drive
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Forearm Plank
- Technique for V-Sit and Punch
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Standing Lower-Back Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Shadow Boxing with Footwork
- Technique for Standing Side Bend
- Technique for Elbow Rotation
- Technique for Torso Rotation
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Standing Knee Drive
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Forearm Plank
- Technique for Reverse Tabletop Lift
- Technique for V-Sit and Punch
- Technique for Floor Triceps Dips
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Lumbar Rotation Stretch
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Standing Lower-Back Stretch
- Technique for Neck Mobility
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.