Men’s Expert Plan / Day 27 of 30
Day 27 – Pike Press Finish
Preview the movements in order, from warm-up to cool-down.
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Overhead ClapsExercise demonstration
Technique cues
- Stand tall with your arms extended sideways at shoulder height.
- Raise both arms to clap overhead, return them to the sides, and repeat.
10 movements
5 min active / ~7 min with rests
- Technique for Overhead Claps
- Technique for Side Step and Reach
- Technique for Squat and Twist Jump
- Technique for Explosive Squat Jump
- Technique for Plank Step-Out and Reach
- Technique for Pike Push-Up
- Technique for Reverse Plank Hold
- Technique for Seated Knee-Tuck Crunch
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Overhead Claps
- Technique for Side Step and Reach
- Technique for Shadow Boxing with Footwork
- Technique for Squat with Torso Rotation
- Technique for Squat and Twist Jump
- Technique for Explosive Squat Jump
- Technique for Scissor Jumps
- Technique for Archer Push-Up
- Technique for Plank Step-Out and Reach
- Technique for Pike Push-Up
- Technique for Plank Up-Down
- Technique for Forearm Plank
- Technique for Reverse Plank Hold
- Technique for Reverse Tabletop Lift
- Technique for Russian Twist
- Technique for Seated Knee-Tuck Crunch
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
- Technique for Standing Quad Stretch
- Technique for Downward Dog to Knee Tuck
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.