Men’s Easy Plan / Day 17 of 30
Day 17 – Explosive Squats
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 Arm Circles
- Technique for Explosive Squat Jump
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Plank Arm Walk
- Technique for Reverse Plank Hold
- Technique for Prone I-Lift
- 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 Arm Circles
- Technique for Side Step and Reach
- Technique for Standing Hip Rotation
- Technique for Running High Knees
- Technique for Explosive Squat Jump
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Lateral Shuffle Touch
- Technique for Frog Deadlift Jump
- Technique for Beginner Mountain Climbers
- Technique for Plank Arm Walk
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Reverse Plank Hold
- Technique for Prone I-Lift
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
- Technique for Seated Lower-Back Stretch — Left
- Technique for Seated Lower-Back Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.