Men’s Intermediate Plan / Day 5 of 30
Day 5 – Superman Set
Preview the movements in order, from warm-up to cool-down.
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Standing Side BendExercise demonstration
Technique cues
- Stand tall with one hand on your hip and the other arm extended overhead.
- Bend gently to the side without rotating forward, return to center, and switch sides.
10 movements
5 min active / ~7 min with rests
- Technique for Standing Side Bend
- Technique for Dynamic Side Bends
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Bird Dog
- Technique for Alternating Superman
- Technique for Prone I-Lift
- Technique for Prone Arm Sweeps
- Technique for Standing Lower-Back Stretch
- Technique for Neck Mobility
20 movements
10 min active / ~15 min with rests
- Technique for Standing Side Bend
- Technique for Standing Hip Rotation
- Technique for Dynamic Side Bends
- Technique for Elbow Rotation
- Technique for Bulgarian Split Squat — Left
- Technique for Bulgarian Split Squat — Right
- Technique for Step-Back Burpee
- Technique for Lateral Run to Jack
- Technique for Rotational Lunges
- Technique for Plank Arm Walk
- Technique for Bird Dog
- Technique for Alternating Superman
- Technique for Prone I-Lift
- Technique for Prone Back Extension Pull-Down
- Technique for Windshield Wipers
- Technique for Prone Arm Sweeps
- Technique for Half-Split Hamstring Stretch — Left
- Technique for Half-Split Hamstring Stretch — Right
- Technique for Standing Lower-Back Stretch
- Technique for Neck Mobility
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.