Men’s Advanced Plan / Day 7 of 30
Day 7 – Easy Does It
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 Hip RotationExercise demonstration
Technique cues
- Stand steadily with your hands on your hips and your knees relaxed.
- Make wide, smooth circles with your hips, then reverse direction.
- Stand tall, lift one knee, and circle it outward through a comfortable range.
- Lower the leg, then lift the other knee and repeat the circular movement.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Hip Rotation
- Technique for Shadow Boxing with Footwork
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Squat to Knee Crunch
- Technique for Plank Reach-Through
- Technique for Heel-Touch Crunch
- Technique for Alternating Superman
- Technique for Standing Quad Stretch
- Technique for Neck Mobility
20 movements
10 min active / ~15 min with rests
- Technique for Standing Hip Rotation
- Technique for Shadow Boxing with Footwork
- Technique for Standing Side Bend
- Technique for Torso Rotation
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Squat to Knee Crunch
- Technique for Shuffle Woodchop
- Technique for Lateral Run to Jack
- Technique for Plank Reach-Through
- Technique for Russian Twist
- Technique for Windshield Wipers
- Technique for Heel-Touch Crunch
- Technique for Alternating Superman
- Technique for Flutter Kicks
- Technique for Lying Pull-Backs
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor Stretch — Right
- Technique for Standing Quad Stretch
- Technique for Neck Mobility
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.