Men’s Intermediate Plan / Day 16 of 30
Day 16 – Archer Debut
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 Burpee to Plank
- Technique for Lateral Run to Jack
- Technique for Running High Knees
- Technique for Push-Up
- Technique for Kneeling Archer Push-Up
- Technique for Bicycle Crunch — Advanced
- Technique for Standing Chest Opener Stretch
- Technique for Standing Quad Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Squat with Torso Rotation
- Technique for Arm Circles
- Technique for Standing Side Bend
- Technique for Dynamic Side Bends
- Technique for Burpee to Plank
- Technique for Lateral Run to Jack
- Technique for High Knees with Punches
- Technique for Wide Air Squat
- Technique for Running High Knees
- Technique for Push-Up
- Technique for Kneeling Archer Push-Up
- Technique for Pike Walk-Out
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Reverse Plank Hold
- Technique for Bicycle Crunch — Advanced
- Technique for Upper Trapezius Stretch
- Technique for Cobra Stretch
- Technique for Standing Chest Opener Stretch
- Technique for Standing Quad Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.