Men’s Beginner Plan / Day 26 of 30
Day 26 – Strong Back
Preview the movements in order, from warm-up to cool-down.
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Quiet JackExercise demonstration
Technique cues
- Stand tall and step one foot out to the side while raising your arms overhead.
- Return to center and alternate sides, keeping the movement low-impact without jumping.
10 movements
5 min active / ~7 min with rests
- Technique for Quiet Jack
- Technique for Dynamic Side Bends
- Technique for Step-Back Burpee
- Technique for Reverse Lunge Toe Touch
- Technique for Rotational Lunges
- Technique for Prone Back Extension Pull-Down
- Technique for Alternating Superman
- Technique for Windshield Wipers
- Technique for Cat-Cow
- Technique for Downward Dog
20 movements
10 min active / ~15 min with rests
- Technique for Quiet Jack
- Technique for Dynamic Side Bends
- Technique for Side Step and Reach
- Technique for Shadow Boxing with Footwork
- Technique for Step-Back Burpee
- Technique for Reverse Lunge Toe Touch
- Technique for Rotational Lunges
- Technique for Squat to Knee Crunch
- Technique for Frog Deadlift
- Technique for Floor Triceps Dips
- Technique for Glute Bridge
- Technique for Prone Back Extension Pull-Down
- Technique for Alternating Superman
- Technique for Reverse Snow Angels
- Technique for Prone Y-Lift
- Technique for Windshield Wipers
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Cat-Cow
- Technique for Downward Dog
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.