Men’s Intermediate Plan / Day 19 of 30
Day 19 – Bulgarian Pull
Preview the movements in order, from warm-up to cool-down.
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Arm CirclesExercise demonstration
Technique cues
- Stand tall with both arms extended sideways at shoulder height.
- Make small, controlled arm circles, then reverse direction.
10 movements
5 min active / ~7 min with rests
- Technique for Arm Circles
- Technique for Squat with Torso Rotation
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Burpee to Plank
- Technique for Dead Bug
- Technique for Prone Y-Lift
- Technique for Lying Pull-Backs
- Technique for Cat-Cow
- Technique for Downward Dog
20 movements
10 min active / ~15 min with rests
- Technique for Arm Circles
- Technique for Squat with Torso Rotation
- Technique for Dynamic Side Bends
- Technique for Wrist Warm-Up
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Alternating Side Lunges
- Technique for Burpee to Plank
- Technique for Reverse Lunge to High Knee
- Technique for Bird Dog
- Technique for Heel-Touch Crunch
- Technique for Dead Bug
- Technique for Reverse Snow Angels
- Technique for Windshield Wipers
- Technique for Prone Y-Lift
- Technique for Lying Pull-Backs
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Cat-Cow
- Technique for Downward Dog
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.