Men’s Easy Plan / Day 26 of 30
Day 26 – Runner & Sweeps
Preview the movements in order, from warm-up to cool-down.
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Arm CirclesExercise demonstration
Technique cues
- Stand tall with both arms extended sideways at shoulder height.
- Make small, controlled arm circles, then reverse direction.
10 movements
5 min active / ~7 min with rests
- Technique for Arm Circles
- Technique for Easy Run in Place
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Burpee to Plank
- Technique for Prone Back Extension Pull-Down
- Technique for Prone I-Lift
- Technique for Prone Arm Sweeps
- Technique for Cat-Cow
- Technique for Downward Dog
20 movements
10 min active / ~15 min with rests
- Technique for Arm Circles
- Technique for Easy Run in Place
- Technique for Standing Hip Rotation
- Technique for Quiet Jack
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Burpee to Plank
- Technique for Lateral Run to Jack
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Plank Reach-Through
- Technique for Lying Leg Raise
- Technique for Prone Back Extension Pull-Down
- Technique for Superman
- Technique for Prone I-Lift
- Technique for Prone Arm Sweeps
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Cat-Cow
- Technique for Downward Dog
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.