Men’s Expert Plan / Day 4 of 30
Day 4 – Side Plank Day
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
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 Overhead Claps
- Technique for Woodchop
- Technique for Standing Oblique Twist
- Technique for Reverse Lunge Toe Touch
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Crunch with Legs Raised
- Technique for Reverse Shoulder Stretch
- Technique for Standing Lower-Back Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Dynamic Side Bends
- Technique for Overhead Claps
- Technique for Torso Rotation
- Technique for Elbow Rotation
- Technique for Jumping Jack
- Technique for Woodchop
- Technique for Standing Oblique Twist
- Technique for Reverse Lunge Toe Touch
- Technique for Burpee to Plank
- Technique for High Knees with Punches
- Technique for Fast Mountain Climbers
- Technique for Pike Walk-Out
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Bicycle Crunch — Simple
- Technique for Crunch with Legs Raised
- Technique for Cat-Cow
- Technique for Reverse Shoulder Stretch
- Technique for Standing Lower-Back Stretch
- Technique for Standing Chest Opener Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.