Men’s Beginner Plan / Day 11 of 30
Day 11 – Brace Yourself
Preview the movements in order, from warm-up to cool-down.
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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 Standing Torso Twist
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Standing Knee Drive
- Technique for Wide Air Squat
- Technique for Bird Dog
- Technique for Kneeling Forearm Plank
- Technique for Lying Leg Raise
- Technique for Standing Lower-Back Stretch
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Standing Hip Rotation
- Technique for Standing Torso Twist
- Technique for Wrist Warm-Up
- Technique for Quiet Jack
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Running High Knees
- Technique for Standing Knee Drive
- Technique for High Knees with Punches
- Technique for Rocking Calf Raise
- Technique for Wide Air Squat
- Technique for Shuffle Woodchop
- Technique for Bird Dog
- Technique for Kneeling Forearm Plank
- Technique for Russian Twist
- Technique for Glute Bridge
- Technique for Lying Leg Raise
- Technique for Lumbar Rotation Stretch
- Technique for Cat-Cow
- Technique for Standing Lower-Back Stretch
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.