Men’s Easy Plan / Day 5 of 30
Day 5 – Bird Dog & 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
20 movements
10 min active / ~15 min with rests
- Technique for Overhead Claps
- Technique for Arm Circles
- Technique for Standing Side Bend
- Technique for Elbow Rotation
- Technique for Burpee to Plank
- Technique for Lateral Shuffle Touch
- Technique for Frog Deadlift
- Technique for Butt Kicks with Chest Opener
- Technique for Reverse Lunge Toe Touch
- Technique for Rotational Lunges
- Technique for Bird Dog
- Technique for Alternating Superman
- Technique for Prone Arm Sweeps
- Technique for Windshield Wipers
- Technique for Prone I-Lift
- Technique for Lying Pull-Backs
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Downward Dog
- Technique for Cat-Cow
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.