Men’s Advanced Plan / Day 5 of 30
Day 5 – Plank & Pull
Preview the movements in order, from warm-up to cool-down.
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Overhead ClapsExercise demonstration
Technique cues
- Stand tall with your arms extended sideways at shoulder height.
- Raise both arms to clap overhead, return them to the sides, and repeat.
10 movements
5 min active / ~7 min with rests
20 movements
10 min active / ~15 min with rests
- Technique for Overhead Claps
- Technique for Side Step and Reach
- Technique for Wrist Warm-Up
- Technique for Easy Run in Place
- Technique for Burpee to Plank
- Technique for Marching High Knees
- Technique for Rocking Calf Raise
- Technique for Reverse Lunge Toe Touch
- Technique for Fast Mountain Climbers
- Technique for Plank Up-Down
- Technique for Bird Dog
- Technique for Superman
- Technique for Lying Pull-Backs
- Technique for Windshield Wipers
- Technique for Reverse Snow Angels
- Technique for Dead Bug
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Cat-Cow
- Technique for Downward Dog
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.