Men’s Expert Plan / Day 11 of 30
Day 11 – Plank Walk
Preview the movements in order, from warm-up to cool-down.
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Standing Hip RotationExercise demonstration
Technique cues
- Stand steadily with your hands on your hips and your knees relaxed.
- Make wide, smooth circles with your hips, then reverse direction.
- Stand tall, lift one knee, and circle it outward through a comfortable range.
- Lower the leg, then lift the other knee and repeat the circular movement.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Hip Rotation
- Technique for Overhead Claps
- Technique for Standing Knee Drive
- Technique for Plank Step-Out and Reach
- Technique for Fast Mountain Climbers
- Technique for Plank Arm Walk
- Technique for Forearm Plank
- Technique for Flutter Kicks
- Technique for Downward Dog to Knee Tuck
- Technique for Cat-Cow
20 movements
10 min active / ~15 min with rests
- Technique for Standing Hip Rotation
- Technique for Overhead Claps
- Technique for Wrist Warm-Up
- Technique for Standing Side Bend
- Technique for Standing Knee Drive
- Technique for Jumping Jack
- Technique for Reverse Lunge to High Knee
- Technique for Squat to Knee Crunch
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Plank Step-Out and Reach
- Technique for Fast Mountain Climbers
- Technique for Plank Shoulder Tap
- Technique for Plank Arm Walk
- Technique for Forearm Plank
- Technique for Flutter Kicks
- Technique for Downward Dog to Knee Tuck
- Technique for Cat-Cow
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.