Men’s Beginner Plan / Day 5 of 30
Day 5 – Undo the Desk
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 Arm Circles
- Technique for Lateral Shuffle Touch
- Technique for Lateral Run to Jack
- Technique for Bird Dog
- Technique for Kneeling Lat Rock-Back
- Technique for Prone Y-Lift
- Technique for Lying Pull-Backs
- Technique for Cross-Body Shoulder Stretch
- Technique for Standing Lower-Back Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Standing Torso Twist
- Technique for Arm Circles
- Technique for Quiet Jack
- Technique for Shadow Boxing with Footwork
- Technique for Woodchop
- Technique for Lateral Shuffle Touch
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Lateral Run to Jack
- Technique for Bird Dog
- Technique for Kneeling Lat Rock-Back
- Technique for Superman
- Technique for Prone Y-Lift
- Technique for Windshield Wipers
- Technique for Reverse Snow Angels
- Technique for Lying Pull-Backs
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Cross-Body Shoulder Stretch
- Technique for Standing Lower-Back Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.