Men’s Expert Plan / Day 17 of 30
Day 17 – Pistol Jumps
Preview the movements in order, from warm-up to cool-down.
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Side Step and ReachExercise demonstration
Technique cues
- Step one foot to the side and reach the opposite arm diagonally overhead.
- Return to center and repeat on the other side at a steady rhythm.
10 movements
5 min active / ~7 min with rests
- Technique for Side Step and Reach
- Technique for Elbow Rotation
- Technique for Assisted Pistol Squat — Left
- Technique for Assisted Pistol Squat — Right
- Technique for Frog Deadlift Jump
- Technique for Explosive Squat Jump
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Torso Rotation
- Technique for Side Step and Reach
- Technique for Elbow Rotation
- Technique for Standing Torso Twist
- Technique for Assisted Pistol Squat — Left
- Technique for Assisted Pistol Squat — Right
- Technique for Frog Deadlift Jump
- Technique for Explosive Squat Jump
- Technique for Squat and Twist Jump
- Technique for Running High Knees
- Technique for Plank Shoulder Tap
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Reverse Plank March
- Technique for Seated Knee-Tuck Crunch
- Technique for Explosive Sit-Up
- Technique for Seated Lower-Back Stretch — Left
- Technique for Seated Lower-Back Stretch — Right
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.