Men’s Easy Plan / Day 7 of 30
Day 7 – Easy Reset
Preview the movements in order, from warm-up to cool-down.
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Quiet JackExercise demonstration
Technique cues
- Stand tall and step one foot out to the side while raising your arms overhead.
- Return to center and alternate sides, keeping the movement low-impact without jumping.
10 movements
5 min active / ~7 min with rests
- Technique for Quiet Jack
- Technique for Shadow Boxing with Footwork
- Technique for Wide Air Squat
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Prone Y-Lift
- Technique for Lying Pull-Backs
- Technique for Neck Mobility
- Technique for Standing Chest Opener Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Quiet Jack
- Technique for Shadow Boxing with Footwork
- Technique for Side Step and Reach
- Technique for Wrist Warm-Up
- Technique for Wide Air Squat
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Ghost Rope
- Technique for Rocking Calf Raise
- Technique for Donkey Kick — Left
- Technique for Donkey Kick — Right
- Technique for Beginner Mountain Climbers
- Technique for Bird Dog
- Technique for Kneeling Forearm Plank
- Technique for Prone Y-Lift
- Technique for Prone Arm Sweeps
- Technique for Lying Pull-Backs
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Neck Mobility
- Technique for Standing Chest Opener Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.