Men’s Intermediate Plan / Day 9 of 30
Day 9 – Hand-Release Debut
Preview the movements in order, from warm-up to cool-down.
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Elbow RotationExercise demonstration
Technique cues
- Raise your upper arms to the sides and bend your elbows to 90 degrees.
- Rotate your forearms up and down through a comfortable range without lifting your shoulders.
10 movements
5 min active / ~7 min with rests
- Technique for Elbow Rotation
- Technique for Quiet Jack
- Technique for Standing Knee Drive
- Technique for Frog Deadlift
- Technique for Hand-Release Push-Up
- Technique for Pike Walk-Out
- Technique for Reverse Plank Hold
- Technique for Lying Pull-Backs
- Technique for Reverse Shoulder Stretch
- Technique for Neck Mobility
20 movements
10 min active / ~15 min with rests
- Technique for Elbow Rotation
- Technique for Quiet Jack
- Technique for Standing Side Bend
- Technique for Squat with Torso Rotation
- Technique for Burpee Push-Up
- Technique for Standing Knee Drive
- Technique for Ghost Rope
- Technique for Frog Deadlift
- Technique for Hand-Release Push-Up
- Technique for Pike Walk-Out
- Technique for Forearm Plank Leg Lift
- Technique for Floor Triceps Dips
- Technique for Russian Twist
- Technique for Reverse Plank Hold
- Technique for Crunch with Legs Raised
- Technique for Lying Pull-Backs
- Technique for Seated Lower-Back Stretch — Left
- Technique for Seated Lower-Back Stretch — Right
- Technique for Reverse Shoulder Stretch
- Technique for Neck Mobility
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.