Men’s Expert Plan / Day 9 of 30
Day 9 – Archer & Walk
Preview the movements in order, from warm-up to cool-down.
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Squat with Torso RotationExercise demonstration
Technique cues
- Lower into a squat with your hands near your head and your chest lifted.
- Stand, raise one knee, and rotate your torso toward it, then squat again and switch sides.
10 movements
5 min active / ~7 min with rests
- Technique for Squat with Torso Rotation
- Technique for Arm Circles
- Technique for High Knees with Punches
- Technique for Running High Knees
- Technique for Archer Push-Up
- Technique for Plank Arm Walk
- Technique for Plank Step-Out and Reach
- Technique for Alternating Superman
- Technique for Reverse Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Squat with Torso Rotation
- Technique for Arm Circles
- Technique for Quiet Jack
- Technique for Easy Run in Place
- Technique for High Knees with Punches
- Technique for Running High Knees
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Archer Push-Up
- Technique for Plank Arm Walk
- Technique for Plank Step-Out and Reach
- Technique for Forearm Plank
- Technique for V-Sit and Punch
- Technique for Floor Triceps Dips
- Technique for Alternating Superman
- Technique for Prone Arm Sweeps
- Technique for Seated Lower-Back Stretch — Left
- Technique for Seated Lower-Back Stretch — Right
- Technique for Reverse Shoulder Stretch
- Technique for Overhead Triceps Stretch — Rear View
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.