Men’s Intermediate Plan / Day 27 of 30
Day 27 – Archer Sprint
Preview the movements in order, from warm-up to cool-down.
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Easy Run in PlaceExercise demonstration
Technique cues
- Jog lightly in place with short, relaxed steps.
- Keep your arms and shoulders loose and shake them gently as you move.
10 movements
5 min active / ~7 min with rests
- Technique for Easy Run in Place
- Technique for Side Step and Reach
- Technique for Squat and Twist Jump
- Technique for Lateral Shuffle Touch
- Technique for Squat to Walkout
- Technique for Archer Push-Up
- Technique for Plank Up-Down
- Technique for Seated Leg Lifts
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
20 movements
10 min active / ~15 min with rests
- Technique for Easy Run in Place
- Technique for Side Step and Reach
- Technique for Standing Hip Rotation
- Technique for Standing Torso Twist
- Technique for Squat and Twist Jump
- Technique for Lateral Shuffle Touch
- Technique for Squat to Walkout
- Technique for Explosive Squat Jump
- Technique for High Knees with Punches
- Technique for Kneeling Archer Push-Up
- Technique for Side Plank — Left
- Technique for Side Plank — Right
- Technique for Archer Push-Up
- Technique for Pike Walk-Out
- Technique for Plank Up-Down
- Technique for Seated Leg Lifts
- Technique for Upper Trapezius Stretch
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
- Technique for Standing Quad Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.