Men’s Intermediate Plan / Day 28 of 30
Day 28 – Easy Landing
Preview the movements in order, from warm-up to cool-down.
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Quiet JackExercise demonstration
Technique cues
- Stand tall and step one foot out to the side while raising your arms overhead.
- Return to center and alternate sides, keeping the movement low-impact without jumping.
10 movements
5 min active / ~7 min with rests
- Technique for Quiet Jack
- Technique for Standing Side Bend
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Frog Deadlift
- Technique for Heel-Touch Crunch
- Technique for Explosive Sit-Up
- Technique for Prone I-Lift
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Standing Chest Opener Stretch
20 movements
10 min active / ~15 min with rests
- Technique for Quiet Jack
- Technique for Standing Side Bend
- Technique for Wrist Warm-Up
- Technique for Torso Rotation
- Technique for Split Squat — Left
- Technique for Split Squat — Right
- Technique for Squat and Front Kick
- Technique for Frog Deadlift
- Technique for Curtsy Lunge
- Technique for Prone Back Extension Pull-Down
- Technique for Heel-Touch Crunch
- Technique for Superman
- Technique for Explosive Sit-Up
- Technique for Prone I-Lift
- Technique for Side Crunch — Left
- Technique for Side Crunch — Right
- Technique for Cobra Stretch
- Technique for Overhead Triceps Stretch — Rear View
- Technique for Standing Chest Opener Stretch
- Technique for Reverse Shoulder Stretch
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.