Men’s Expert Plan / Day 3 of 30
Day 3 – Jump & Twist
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 Quiet Jack
- Technique for Lateral Shuffle Touch
- Technique for Explosive Squat Jump
- Technique for Reverse Tabletop Lift
- Technique for Windshield Wipers
- Technique for Bicycle Crunch — Advanced
- Technique for Prone I-Lift
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Arm Circles
- Technique for Squat with Torso Rotation
- Technique for Standing Torso Twist
- Technique for Quiet Jack
- Technique for Lateral Shuffle Touch
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Explosive Squat Jump
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Forearm Plank Leg Lift
- Technique for Reverse Tabletop Lift
- Technique for Windshield Wipers
- Technique for Bicycle Crunch — Advanced
- Technique for Prone I-Lift
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon 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.