Men’s Beginner Plan / Day 14 of 30
Day 14 – Move Freely
Preview the movements in order, from warm-up to cool-down.
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Standing Torso TwistExercise demonstration
Technique cues
- Stand tall with your feet apart and your arms extended sideways.
- Rotate your chest and arms from right to left while keeping your hips mostly facing forward.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Torso Twist
- Technique for Overhead Claps
- Technique for Wide Air Squat
- Technique for Shuffle Woodchop
- Technique for Ghost Rope
- Technique for Marching High Knees
- Technique for Bird Dog
- Technique for Prone Back Extension Pull-Down
- Technique for Neck Mobility
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Standing Torso Twist
- Technique for Overhead Claps
- Technique for Quiet Jack
- Technique for Wrist Warm-Up
- Technique for Wide Air Squat
- Technique for Shuffle Woodchop
- Technique for Ghost Rope
- Technique for A-Skip
- Technique for Standing Oblique Twist
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Marching High Knees
- Technique for Bird Dog
- Technique for Prone Back Extension Pull-Down
- Technique for Reverse Snow Angels
- Technique for Prone Y-Lift
- Technique for Superman
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor Stretch — Right
- Technique for Neck Mobility
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.