Men’s Beginner Plan / Day 28 of 30
Day 28 – Wind Down
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 Standing Side Bend
- Technique for Wide Air Squat
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Dead Bug
- Technique for Lying Pull-Backs
- Technique for Alternating Superman
- Technique for Prone Arm Sweeps
- Technique for Neck Mobility
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Wrist Warm-Up
- Technique for Standing Side Bend
- Technique for Torso Rotation
- Technique for Standing Hip Rotation
- Technique for Standing Oblique Twist
- Technique for Rocking Calf Raise
- Technique for Wide Air Squat
- Technique for Jumping Jack
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Bird Dog
- Technique for Dead Bug
- Technique for Prone Y-Lift
- Technique for Lying Pull-Backs
- Technique for Alternating Superman
- Technique for Prone Arm Sweeps
- Technique for Glute Bridge
- Technique for Upper Trapezius Stretch
- Technique for Neck Mobility
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.