Men’s Intermediate Plan / Day 10 of 30
Day 10 – Squat Jumps
Preview the movements in order, from warm-up to cool-down.
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Torso RotationExercise demonstration
Technique cues
- Stand with your feet apart and your hands on your hips.
- Circle your torso smoothly through a forward, side, and backward bend, then reverse direction.
10 movements
5 min active / ~7 min with rests
- Technique for Torso Rotation
- Technique for Arm Circles
- Technique for Squat Jumps
- Technique for Shuffle Woodchop
- Technique for Rotational Lunges
- Technique for Fast Mountain Climbers
- Technique for Flutter Kicks
- Technique for Prone Back Extension Pull-Down
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Torso Rotation
- Technique for Overhead Claps
- Technique for Arm Circles
- Technique for Side Step and Reach
- Technique for Squat Jumps
- Technique for Shuffle Woodchop
- Technique for Alternating Side Lunges
- Technique for Rotational Lunges
- Technique for Jabs and Uppercuts
- Technique for Assisted Pistol Squat — Left
- Technique for Assisted Pistol Squat — Right
- Technique for Fast Mountain Climbers
- Technique for Flutter Kicks
- Technique for Prone Arm Sweeps
- Technique for Superman
- Technique for Prone Back Extension Pull-Down
- 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.