Men’s Intermediate Plan / Day 21 of 30
Day 21 – Easy Flow
Preview the movements in order, from warm-up to cool-down.
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Standing Hip RotationExercise demonstration
Technique cues
- Stand steadily with your hands on your hips and your knees relaxed.
- Make wide, smooth circles with your hips, then reverse direction.
- Stand tall, lift one knee, and circle it outward through a comfortable range.
- Lower the leg, then lift the other knee and repeat the circular movement.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Hip Rotation
- Technique for Quiet Jack
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Reverse Lunge Toe Touch
- Technique for Plank Reach-Through
- Technique for Forearm Plank
- Technique for Reverse Snow Angels
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Standing Hip Rotation
- Technique for Quiet Jack
- Technique for Side Step and Reach
- Technique for Torso Rotation
- Technique for Lateral Shuffle Touch
- Technique for Wide Air Squat
- Technique for Running High Knees
- Technique for Runner Knee Drive — Left
- Technique for Runner Knee Drive — Right
- Technique for Reverse Lunge Toe Touch
- Technique for Woodchop
- Technique for Plank Reach-Through
- Technique for Forearm Plank
- Technique for Windshield Wipers
- Technique for Reverse Snow Angels
- Technique for Explosive Sit-Up
- Technique for Kneeling Adductor Stretch — Left
- Technique for Kneeling Adductor Stretch — Right
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.