Men’s Beginner Plan / Day 6 of 30
Day 6 – Wall & Climbers
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Side Step and ReachExercise demonstration
Technique cues
- Step one foot to the side and reach the opposite arm diagonally overhead.
- Return to center and repeat on the other side at a steady rhythm.
10 movements
5 min active / ~7 min with rests
- Technique for Side Step and Reach
- Technique for Elbow Rotation
- Technique for Wall Push-Ups
- Technique for Reverse Lunge Toe Touch
- Technique for Squat to Knee Crunch
- Technique for Rocking Calf Raise
- Technique for Beginner Mountain Climbers
- Technique for Prone Back Extension Pull-Down
- Technique for Standing Quad Stretch
- Technique for Downward Dog
20 movements
10 min active / ~15 min with rests
- Technique for Side Step and Reach
- Technique for Standing Side Bend
- Technique for Elbow Rotation
- Technique for Easy Run in Place
- Technique for Wall Push-Ups
- Technique for Reverse Lunge Toe Touch
- Technique for Step-Back Burpee
- Technique for Wide Air Squat
- Technique for Squat to Knee Crunch
- Technique for Rocking Calf Raise
- Technique for Butt Kicks with Chest Opener
- Technique for Beginner Mountain Climbers
- Technique for Kneeling Forearm Plank
- Technique for Floor Triceps Dips
- Technique for Dead Bug
- Technique for Prone Back Extension Pull-Down
- Technique for Standing Quad Stretch
- Technique for Downward Dog
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.