Men’s Expert Plan / Day 8 of 30
Day 8 – Pike & Hold
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 Standing Hip Rotation
- Technique for Curtsy Lunge
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Pike Walk-Out
- Technique for Reverse Plank Hold
- Technique for Seated Leg Lifts
- Technique for Standing Chest Opener Stretch
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Dynamic Side Bends
- Technique for Standing Hip Rotation
- Technique for Standing Side Bend
- Technique for Shadow Boxing with Footwork
- Technique for Curtsy Lunge
- Technique for Squat to Walkout
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Reverse Lunge to High Knee
- Technique for Pike Walk-Out
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Plank Shoulder Tap
- Technique for Reverse Plank Hold
- Technique for Seated Leg Lifts
- Technique for Bicycle Crunch — Advanced
- Technique for Downward Dog to Knee Tuck
- Technique for Upper Trapezius Stretch
- Technique for Standing Chest Opener Stretch
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.