Men’s Advanced Plan / Day 9 of 30
Day 9 – Double Archer
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 Easy Run in Place
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Kneeling Archer Push-Up
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Hand-Release Push-Up
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Arm Circles
- Technique for Easy Run in Place
- Technique for Standing Torso Twist
- Technique for Quiet Jack
- Technique for Assisted Pistol Squat — Left
- Technique for Assisted Pistol Squat — Right
- Technique for Step-Back Burpee
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Lateral Run to Jack
- Technique for Kneeling Archer Push-Up
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Hand-Release Push-Up
- Technique for Floor Triceps Dips
- Technique for Reverse Plank March
- Technique for Cobra Stretch
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Standing Chest Opener Stretch
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.