Men’s Expert Plan / Day 15 of 30
Day 15 – Halfway Archer
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 Easy Run in Place
- Technique for Squat and Twist Jump
- Technique for Squat to Walkout
- Technique for Kneeling Archer Push-Up
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Forearm Plank
- Technique for Standing Chest Opener Stretch
- Technique for Cross-Body Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Standing Hip Rotation
- Technique for Easy Run in Place
- Technique for Standing Side Bend
- Technique for Dynamic Side Bends
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Squat and Twist Jump
- Technique for Squat to Walkout
- Technique for High Knees with Punches
- Technique for Kneeling Archer Push-Up
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Plank Step-Out and Reach
- Technique for Forearm Plank
- Technique for Reverse Tabletop Lift
- Technique for Flutter Kicks
- Technique for Upper Trapezius Stretch
- Technique for Lumbar Rotation Stretch
- Technique for Standing Chest Opener Stretch
- Technique for Cross-Body Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.