Men’s Expert Plan / Day 30 of 30
Day 30 – Graduation
Preview the movements in order, from warm-up to cool-down.
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Dynamic Side BendsExercise demonstration
Technique cues
- Stand tall with your feet slightly wider than hip-width and your arms relaxed or at your sides.
- Bend smoothly from side to side without rotating your chest forward.
10 movements
5 min active / ~7 min with rests
- Technique for Dynamic Side Bends
- Technique for Shadow Boxing with Footwork
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Pike Push-Up
- Technique for Kneeling Archer Push-Up
- Technique for Downward Dog
- Technique for Neck Mobility
20 movements
10 min active / ~15 min with rests
- Technique for Dynamic Side Bends
- Technique for Shadow Boxing with Footwork
- Technique for Side Step and Reach
- Technique for Overhead Claps
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Squat to Walkout
- Technique for Explosive Squat Jump
- Technique for Running High Knees
- Technique for Slow Cross-Body Knee-to-Elbow
- Technique for Squat and Twist Jump
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Pike Push-Up
- Technique for Kneeling Archer Push-Up
- Technique for Forearm Plank Leg Lift
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Downward Dog
- Technique for Neck Mobility
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.