Men’s Intermediate Plan / Day 12 of 30
Day 12 – Reach & Lift
Preview the movements in order, from warm-up to cool-down.
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Elbow RotationExercise demonstration
Technique cues
- Raise your upper arms to the sides and bend your elbows to 90 degrees.
- Rotate your forearms up and down through a comfortable range without lifting your shoulders.
10 movements
5 min active / ~7 min with rests
- Technique for Elbow Rotation
- Technique for Standing Side Bend
- Technique for Burpee to Plank
- Technique for Curtsy Lunge
- Technique for Plank Reach-Through
- Technique for Heel-Touch Crunch
- Technique for Prone I-Lift
- Technique for Superman
- Technique for Standing Lower-Back Stretch
- Technique for Overhead Triceps Stretch — Rear View
20 movements
10 min active / ~15 min with rests
- Technique for Elbow Rotation
- Technique for Standing Side Bend
- Technique for Standing Hip Rotation
- Technique for Wrist Warm-Up
- Technique for Burpee to Plank
- Technique for Curtsy Lunge
- Technique for Alternating Side Lunges
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Plank Reach-Through
- Technique for Heel-Touch Crunch
- Technique for Prone I-Lift
- Technique for Dead Bug
- Technique for Prone Back Extension Pull-Down
- Technique for Superman
- Technique for Prone Arm Sweeps
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Standing Lower-Back 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.