Men’s Expert Plan / Day 14 of 30
Day 14 – Easy Lunges
Preview the movements in order, from warm-up to cool-down.
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Elbow RotationExercise demonstration
Technique cues
- Raise your upper arms to the sides and bend your elbows to 90 degrees.
- Rotate your forearms up and down through a comfortable range without lifting your shoulders.
10 movements
5 min active / ~7 min with rests
- Technique for Elbow Rotation
- Technique for Standing Torso Twist
- Technique for Squat and Front Kick
- Technique for Lateral Shuffle Touch
- Technique for Rocking Calf Raise
- Technique for Russian Twist
- Technique for Lying Leg Raise
- Technique for Prone Arm Sweeps
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Elbow Rotation
- Technique for Standing Torso Twist
- Technique for Wrist Warm-Up
- Technique for Overhead Claps
- Technique for Squat and Front Kick
- Technique for Lateral Shuffle Touch
- Technique for Curtsy Lunge
- Technique for Running High Knees
- Technique for Rocking Calf Raise
- Technique for Russian Twist
- Technique for Lying Leg Raise
- Technique for Explosive Sit-Up
- Technique for Prone Back Extension Pull-Down
- Technique for Prone Arm Sweeps
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Half-Kneeling Hip Flexor Stretch — Left
- Technique for Half-Kneeling Hip Flexor Stretch — Right
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.