Men’s Beginner Plan / Day 3 of 30
Day 3 – Squat School
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Easy Run in PlaceExercise demonstration
Technique cues
- Jog lightly in place with short, relaxed steps.
- Keep your arms and shoulders loose and shake them gently as you move.
10 movements
5 min active / ~7 min with rests
- Technique for Easy Run in Place
- Technique for Torso Rotation
- Technique for Wide Air Squat
- Technique for A-Skip
- Technique for Reverse Lunge Toe Touch
- Technique for Jumping Jack
- Technique for Lying Leg Raise
- Technique for Superman
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Easy Run in Place
- Technique for Torso Rotation
- Technique for Side Step and Reach
- Technique for Elbow Rotation
- Technique for Wide Air Squat
- Technique for A-Skip
- Technique for Reverse Lunge Toe Touch
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Jumping Jack
- Technique for Rotational Lunges
- Technique for Kneeling Lat Rock-Back
- Technique for Forearm Plank
- Technique for Lying Leg Raise
- Technique for Superman
- Technique for Prone Arm Sweeps
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.