Men’s Intermediate Plan / Day 13 of 30
Day 13 – Frog Jump Day
Preview the movements in order, from warm-up to cool-down.
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Overhead ClapsExercise demonstration
Technique cues
- Stand tall with your arms extended sideways at shoulder height.
- Raise both arms to clap overhead, return them to the sides, and repeat.
10 movements
5 min active / ~7 min with rests
- Technique for Overhead Claps
- Technique for Side Step and Reach
- Technique for Reverse Lunge to High Knee
- Technique for Frog Deadlift Jump
- Technique for Jabs and Uppercuts
- Technique for Forearm Plank Leg Lift
- Technique for Hand-Release Push-Up
- Technique for Russian Twist
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Overhead Claps
- Technique for Side Step and Reach
- Technique for Squat with Torso Rotation
- Technique for Arm Circles
- Technique for Squat to Walkout
- Technique for Reverse Lunge to High Knee
- Technique for Frog Deadlift Jump
- Technique for Front Kick and Toe Touch
- Technique for Jabs and Uppercuts
- Technique for Explosive Squat Jump
- Technique for Forearm Plank Leg Lift
- Technique for Hand-Release Push-Up
- Technique for Plank Step-Out and Reach
- Technique for Russian Twist
- Technique for Glute Bridge
- Technique for Bicycle Crunch — Advanced
- Technique for Downward Dog
- Technique for Lumbar Rotation Stretch
- 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.