Men’s Expert Plan / Day 1 of 30
Day 1 – Archer Baseline
Preview the movements in order, from warm-up to cool-down.
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Overhead ClapsExercise demonstration
Technique cues
- Stand tall with your arms extended sideways at shoulder height.
- Raise both arms to clap overhead, return them to the sides, and repeat.
10 movements
5 min active / ~7 min with rests
- Technique for Overhead Claps
- Technique for Torso Rotation
- Technique for Curtsy Lunge
- Technique for Jabs and Uppercuts
- Technique for Plank Up-Down
- Technique for Kneeling Archer Push-Up
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Neck Mobility
20 movements
10 min active / ~15 min with rests
- Technique for Overhead Claps
- Technique for Torso Rotation
- Technique for Dynamic Side Bends
- Technique for Standing Side Bend
- Technique for Standing Knee Drive
- Technique for Reverse Lunge Toe Touch
- Technique for Curtsy Lunge
- Technique for Jabs and Uppercuts
- Technique for High Knees with Punches
- Technique for Plank Up-Down
- Technique for Kneeling Archer Push-Up
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Reverse Tabletop Lift
- Technique for Floor Triceps Dips
- Technique for Heel-Touch Crunch
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Neck Mobility
- Technique for Standing Lower-Back Stretch
- Technique for Standing Quad Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.