Men’s Intermediate Plan / Day 3 of 30
Day 3 – Squat & Rope
Preview the movements in order, from warm-up to cool-down.
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Squat with Torso RotationExercise demonstration
Technique cues
- Lower into a squat with your hands near your head and your chest lifted.
- Stand, raise one knee, and rotate your torso toward it, then squat again and switch sides.
10 movements
5 min active / ~7 min with rests
- Technique for Squat with Torso Rotation
- Technique for Side Step and Reach
- Technique for Burpee to Plank
- Technique for Ghost Rope
- Technique for Wide Air Squat
- Technique for V-Sit and Punch
- Technique for Dead Bug
- Technique for Glute Bridge
- 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 Squat with Torso Rotation
- Technique for Quiet Jack
- Technique for Side Step and Reach
- Technique for Burpee to Plank
- Technique for Ghost Rope
- Technique for Curtsy Lunge
- Technique for Shuffle Woodchop
- Technique for Squat and Front Kick
- Technique for Wide Air Squat
- Technique for Jabs and Uppercuts
- Technique for V-Sit and Punch
- Technique for Bicycle Crunch — Advanced
- Technique for Reverse Snow Angels
- Technique for Dead Bug
- Technique for Glute Bridge
- Technique for Rocking Pigeon Stretch — Left
- Technique for Rocking Pigeon Stretch — Right
- Technique for Standing Hamstring Stretch — Left
- Technique for Standing Hamstring Stretch — Right
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.