Men’s Intermediate Plan / Day 18 of 30
Day 18 – Pistol Core
Preview the movements in order, from warm-up to cool-down.
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Standing Torso TwistExercise demonstration
Technique cues
- Stand tall with your feet apart and your arms extended sideways.
- Rotate your chest and arms from right to left while keeping your hips mostly facing forward.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Torso Twist
- Technique for Side Step and Reach
- Technique for Standing Oblique Twist
- Technique for Woodchop
- Technique for Assisted Pistol Squat — Left
- Technique for Assisted Pistol Squat — Right
- Technique for Plank Shoulder Tap
- Technique for Bicycle Crunch — Simple
- Technique for Downward Dog to Knee Tuck
- Technique for Standing Lower-Back Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Standing Torso Twist
- Technique for Side Step and Reach
- Technique for Elbow Rotation
- Technique for Torso Rotation
- Technique for Standing Oblique Twist
- Technique for Woodchop
- Technique for Assisted Pistol Squat — Left
- Technique for Assisted Pistol Squat — Right
- Technique for Squat and Front Kick
- Technique for Marching High Knees
- Technique for Plank Shoulder Tap
- Technique for Pike Walk-Out
- Technique for Fast Mountain Climbers
- Technique for Russian Twist
- Technique for Seated Leg Lifts
- Technique for Bicycle Crunch — Simple
- Technique for Downward Dog to Knee Tuck
- Technique for Cat-Cow
- Technique for Lumbar Rotation Stretch
- Technique for Standing Lower-Back Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.