Men’s Easy Plan / Day 10 of 30
Day 10 – Split & Bridge
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 Torso Rotation
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Woodchop
- Technique for Reverse Lunge to High Knee
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Quiet Jack
- Technique for Torso Rotation
- Technique for Standing Torso Twist
- Technique for Side Step and Reach
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Woodchop
- Technique for Reverse Lunge to High Knee
- Technique for Running High Knees
- Technique for Forearm Plank Leg Lift
- Technique for Reverse Tabletop Lift
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Bicycle Crunch — Simple
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
- Technique for Downward Dog
- Technique for Standing Quad Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.