Men’s Expert Plan / Day 13 of 30
Day 13 – Lunge Sprint
Preview the movements in order, from warm-up to cool-down.
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Torso RotationExercise demonstration
Technique cues
- Stand with your feet apart and your hands on your hips.
- Circle your torso smoothly through a forward, side, and backward bend, then reverse direction.
10 movements
5 min active / ~7 min with rests
- Technique for Torso Rotation
- Technique for Side Step and Reach
- Technique for Rotational Lunges
- Technique for High Knees with Punches
- Technique for Alternating Side Lunges
- Technique for Plank Step-Out and Reach
- Technique for Archer Push-Up
- Technique for Reverse Tabletop Lift
- Technique for Standing Quad Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Torso Rotation
- Technique for Side Step and Reach
- Technique for Quiet Jack
- Technique for Shadow Boxing with Footwork
- Technique for Rotational Lunges
- Technique for High Knees with Punches
- Technique for Scissor Jumps
- Technique for Squat Jumps
- Technique for Frog Deadlift Jump
- Technique for Alternating Side Lunges
- Technique for Plank Step-Out and Reach
- Technique for Archer Push-Up
- Technique for Plank Shoulder Tap
- Technique for Reverse Tabletop Lift
- Technique for V-Sit and Punch
- Technique for Crunch with Legs Raised
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
- Technique for Standing Quad Stretch
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.