Men’s Easy Plan / Day 22 of 30
Day 22 – Bulgarian & Bridge
Preview the movements in order, from warm-up to cool-down.
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Standing Torso TwistExercise demonstration
Technique cues
- Stand tall with your feet apart and your arms extended sideways.
- Rotate your chest and arms from right to left while keeping your hips mostly facing forward.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Torso Twist
- Technique for Quiet Jack
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Plank Arm Walk
- Technique for Forearm Plank
- Technique for Glute Bridge
- Technique for Flutter Kicks
- Technique for Cat-Cow
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Standing Torso Twist
- Technique for Quiet Jack
- Technique for Torso Rotation
- Technique for Overhead Claps
- Technique for Reverse Lunge to High Knee
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Squat and Front Kick
- Technique for Beginner Mountain Climbers
- Technique for Forearm Plank Leg Lift
- Technique for Plank Arm Walk
- Technique for Forearm Plank
- Technique for Russian Twist
- Technique for Floor Triceps Dips
- Technique for Glute Bridge
- Technique for Flutter Kicks
- Technique for Cat-Cow
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor Stretch — Right
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.