Men’s Advanced Plan / Day 8 of 30
Day 8 – Taps & Lunges
Preview the movements in order, from warm-up to cool-down.
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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 Overhead Claps
- Technique for Standing Knee Drive
- Technique for Rotational Lunges
- Technique for Plank Shoulder Tap
- Technique for Lying Leg Raise
- Technique for Bicycle Crunch — Advanced
- Technique for Prone Back Extension Pull-Down
- Technique for Cross-Body Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Squat with Torso Rotation
- Technique for Elbow Rotation
- Technique for Overhead Claps
- Technique for Wrist Warm-Up
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Standing Knee Drive
- Technique for Rotational Lunges
- Technique for Frog Deadlift
- Technique for Curtsy Lunge
- Technique for Plank Up-Down
- Technique for Plank Shoulder Tap
- Technique for Seated Leg Lifts
- Technique for Lying Leg Raise
- Technique for Dead Bug
- Technique for Bicycle Crunch — Advanced
- Technique for Prone Back Extension Pull-Down
- Technique for Downward Dog to Knee Tuck
- Technique for Upper Trapezius Stretch
- Technique for Cross-Body Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.