Men’s Expert Plan / Day 25 of 30
Day 25 – Pistol Core
Preview the movements in order, from warm-up to cool-down.
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Standing Side BendExercise demonstration
Technique cues
- Stand tall with one hand on your hip and the other arm extended overhead.
- Bend gently to the side without rotating forward, return to center, and switch sides.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Side Bend
- Technique for Elbow Rotation
- Technique for Woodchop
- Technique for Standing Knee Drive
- Technique for Assisted Pistol Squat — Left
- Technique for Assisted Pistol Squat — Right
- Technique for Seated Knee-Tuck Crunch
- Technique for Reverse Plank March
- Technique for Cat-Cow
- Technique for Upper Trapezius Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Standing Side Bend
- Technique for Elbow Rotation
- Technique for Wrist Warm-Up
- Technique for Dynamic Side Bends
- Technique for Woodchop
- Technique for Standing Knee Drive
- Technique for Assisted Pistol Squat — Left
- Technique for Assisted Pistol Squat — Right
- Technique for Reverse Lunge Toe Touch
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Plank Shoulder Tap
- Technique for Plank Arm Walk
- Technique for Seated Knee-Tuck Crunch
- Technique for Reverse Plank March
- Technique for Bicycle Crunch — Advanced
- Technique for Cat-Cow
- Technique for Upper Trapezius Stretch
- Technique for Seated Lower-Back Stretch — Left
- Technique for Seated Lower-Back Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.