Men’s Beginner Plan / Day 23 of 30
Day 23 – Wall to Knees
Preview the movements in order, from warm-up to cool-down.
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Wrist Warm-UpExercise demonstration
Technique cues
- Extend your arms in front and rotate your wrists gently.
- Circle in both directions, then flex your wrists up and down without pain.
10 movements
5 min active / ~7 min with rests
- Technique for Wrist Warm-Up
- Technique for Quiet Jack
- Technique for Curtsy Lunge
- Technique for High Knees with Punches
- Technique for Wall Push-Ups
- Technique for Alternating Side Lunges
- Technique for Kneeling Push-Ups
- Technique for Prone Y-Lift
- Technique for Downward Dog
- Technique for Standing Chest Opener Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Wrist Warm-Up
- Technique for Dynamic Side Bends
- Technique for Quiet Jack
- Technique for Side Step and Reach
- Technique for Curtsy Lunge
- Technique for High Knees with Punches
- Technique for Shuffle Woodchop
- Technique for Wall Push-Ups
- Technique for Ghost Rope
- Technique for Alternating Side Lunges
- Technique for Jumping Jack
- Technique for Kneeling Push-Ups
- Technique for Plank Reach-Through
- Technique for Flutter Kicks
- Technique for Prone Y-Lift
- Technique for Prone Back Extension Pull-Down
- Technique for Downward Dog
- Technique for Seated Lower-Back Stretch — Left
- Technique for Seated Lower-Back Stretch — Right
- Technique for Standing Chest Opener Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.