Men’s Easy Plan / Day 13 of 30
Day 13 – Climbers & Press
Preview the movements in order, from warm-up to cool-down.
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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 Quiet Jack
- Technique for High Knees with Punches
- Technique for Lateral Shuffle Touch
- Technique for Bird Dog
- Technique for Kneeling Push-Ups
- Technique for Fast Mountain Climbers
- Technique for Reverse Tabletop Lift
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Easy Run in Place
- Technique for Quiet Jack
- Technique for Standing Torso Twist
- Technique for Torso Rotation
- Technique for Incline Push-Ups
- Technique for High Knees with Punches
- Technique for Lateral Shuffle Touch
- Technique for Butt Kicks with Chest Opener
- Technique for Rotational Lunges
- Technique for Bird Dog
- Technique for Kneeling Push-Ups
- Technique for Plank Arm Walk
- Technique for Fast Mountain Climbers
- Technique for Reverse Tabletop Lift
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor 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.