Men’s Easy Plan / Day 25 of 30
Day 25 – Chop & Bridge
Preview the movements in order, from warm-up to cool-down.
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Dynamic Side BendsExercise demonstration
Technique cues
- Stand tall with your feet slightly wider than hip-width and your arms relaxed or at your sides.
- Bend smoothly from side to side without rotating your chest forward.
10 movements
5 min active / ~7 min with rests
- Technique for Dynamic Side Bends
- Technique for Elbow Rotation
- Technique for Woodchop
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Pike Walk-Out
- Technique for Forearm Plank
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Standing Lower-Back Stretch
- Technique for Cross-Body Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Overhead Claps
- Technique for Dynamic Side Bends
- Technique for Standing Torso Twist
- Technique for Elbow Rotation
- Technique for Woodchop
- Technique for Wide Air Squat
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Fast Mountain Climbers
- Technique for Pike Walk-Out
- Technique for Forearm Plank
- Technique for Reverse Plank Hold
- Technique for Explosive Sit-Up
- Technique for Single-Leg Glute Bridge — Left
- Technique for Single-Leg Glute Bridge — Right
- Technique for Cobra Stretch
- Technique for Standing Lower-Back Stretch
- Technique for Cross-Body Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.