Men’s Expert Plan / Day 19 of 30
Day 19 – Kick & Pull
Preview the movements in order, from warm-up to cool-down.
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Arm CirclesExercise demonstration
Technique cues
- Stand tall with both arms extended sideways at shoulder height.
- Make small, controlled arm circles, then reverse direction.
10 movements
5 min active / ~7 min with rests
- Technique for Arm Circles
- Technique for Dynamic Side Bends
- Technique for Burpee to Plank
- Technique for Squat and Front Kick
- Technique for Bird Dog
- Technique for Reverse Plank March
- Technique for Prone I-Lift
- Technique for Reverse Snow Angels
- Technique for Standing Lower-Back Stretch
- Technique for Cross-Body Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Arm Circles
- Technique for Easy Run in Place
- Technique for Quiet Jack
- Technique for Dynamic Side Bends
- Technique for Burpee to Plank
- Technique for Lateral Run to Jack
- Technique for Running High Knees
- Technique for Squat and Front Kick
- Technique for Beginner Mountain Climbers
- Technique for Plank Up-Down
- Technique for Bird Dog
- Technique for Reverse Plank March
- Technique for Prone Back Extension Pull-Down
- Technique for Superman
- Technique for Prone I-Lift
- Technique for Reverse Snow Angels
- Technique for Upper Trapezius Stretch
- Technique for Cobra Stretch
- Technique for Standing Lower-Back Stretch
- Technique for Cross-Body Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.