Men’s Easy Plan / Day 23 of 30
Day 23 – Incline to Full
Preview the movements in order, from warm-up to cool-down.
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Standing Hip RotationExercise demonstration
Technique cues
- Stand steadily with your hands on your hips and your knees relaxed.
- Make wide, smooth circles with your hips, then reverse direction.
- Stand tall, lift one knee, and circle it outward through a comfortable range.
- Lower the leg, then lift the other knee and repeat the circular movement.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Hip Rotation
- Technique for Wrist Warm-Up
- Technique for Incline Push-Ups
- Technique for Running High Knees
- Technique for Standing Knee Drive
- Technique for Push-Up
- Technique for Explosive Sit-Up
- Technique for Reverse Snow Angels
- Technique for Cross-Body Shoulder Stretch
- Technique for Neck Mobility
20 movements
10 min active / ~15 min with rests
- Technique for Standing Hip Rotation
- Technique for Easy Run in Place
- Technique for Side Step and Reach
- Technique for Wrist Warm-Up
- Technique for Incline Push-Ups
- Technique for Running High Knees
- Technique for Step-Back Burpee
- Technique for Standing Knee Drive
- Technique for Front Kick and Toe Touch
- Technique for Fast Mountain Climbers
- Technique for Push-Up
- Technique for Reverse Plank Hold
- Technique for V-Sit and Punch
- Technique for Explosive Sit-Up
- Technique for Reverse Snow Angels
- Technique for Prone Y-Lift
- Technique for Downward Dog
- Technique for Upper Trapezius Stretch
- Technique for Cross-Body Shoulder Stretch
- Technique for Neck Mobility
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.