Men’s Easy Plan / Day 18 of 30
Day 18 – Wipers & Bridge
Preview the movements in order, from warm-up to cool-down.
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Standing Side BendExercise demonstration
Technique cues
- Stand tall with one hand on your hip and the other arm extended overhead.
- Bend gently to the side without rotating forward, return to center, and switch sides.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Side Bend
- Technique for Elbow Rotation
- Technique for Standing Oblique Twist
- Technique for Forearm Plank
- Technique for Bicycle Crunch — Advanced
- Technique for Windshield Wipers
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Standing Lower-Back Stretch
- Technique for Neck Mobility
20 movements
10 min active / ~15 min with rests
- Technique for Standing Side Bend
- Technique for Elbow Rotation
- Technique for Dynamic Side Bends
- Technique for Shadow Boxing with Footwork
- Technique for Cross Toe Touches
- Technique for Squat and Front Kick
- Technique for Reverse Lunge to High Knee
- Technique for Standing Oblique Twist
- Technique for Pike Walk-Out
- Technique for Forearm Plank
- Technique for V-Sit and Punch
- Technique for Reverse Tabletop Lift
- Technique for Bicycle Crunch — Advanced
- Technique for Windshield Wipers
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Cat-Cow
- Technique for Lumbar Rotation Stretch
- Technique for Standing Lower-Back Stretch
- Technique for Neck Mobility
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.